VO₂ Max Calculator
What is VO₂ Max?
VO₂ max (maximal oxygen uptake) is the maximum amount of oxygen your body can use during intense exercise. It reflects how well your heart, lungs, and muscles work together and is often used as an indicator of cardiovascular fitness and endurance performance.
In general, a higher VO₂ max suggests better aerobic fitness, but it is only one part of your overall health.
How this VO₂ Max calculator works
This tool estimates VO₂ max using your age, resting heart rate, and (optionally) your measured maximum heart rate. It uses a common heart-rate–based formula:
VO₂ max ≈ 15.3 × (HRmax ÷ HRrest)
- Enter your age.
- Enter your resting heart rate (HRrest) in beats per minute.
- Optionally, enter your max heart rate (HRmax) from a test or wearable device.
- If you leave HRmax empty, the calculator estimates it from age.
- Click Calculate to see your VO₂ max in ml/kg/min.
This is an estimate based on heart-rate relationships, not a laboratory gas-analysis test.
Inputs you need
- Age: your age in years.
- Resting heart rate: measured at rest, preferably in the morning after waking up, or after sitting quietly for at least 5 minutes.
- Max heart rate (optional): from a lab test, graded exercise test, or reliable wearable data from a hard workout.
Tip: For a more stable resting heart rate, measure it over a few days and use the average.
When max heart rate is missing
If you don’t provide HRmax, the calculator estimates it from your age using a standard equation:
HRmax ≈ 208 − 0.7 × age
This is a population-based approximation. Your individual max heart rate can be higher or lower than this number.
If you have a safe, medically supervised test or reliable device data, entering your real HRmax can improve accuracy.
How to interpret your VO₂ max
VO₂ max values vary by age, sex, genetics, training history, and sport. In general, higher numbers reflect better aerobic capacity. The overview below is only a rough guide for adults:
These ranges are approximate. Norms differ by age, sex, and source. Focus on your own trend over time, not just one number.
Helpful tips
- Measure resting heart rate when you are calm, not right after stress or caffeine.
- Use similar conditions each time you calculate (time of day, posture, environment).
- Track your VO₂ max estimate over weeks to see trends, not day-to-day fluctuations.
- Combine VO₂ max with other metrics (pace, power, perceived effort) for training decisions.
Common mistakes
- Using a heart rate measured right after standing up or moving instead of a true resting value.
- Entering values in the wrong units (e.g., bpm vs another metric).
- Comparing yourself directly to elite athletes instead of focusing on your own improvement.
Frequently asked questions
Is this VO₂ max as accurate as a lab test?
No. Lab tests measure oxygen directly while you exercise. This calculator uses heart-rate–based formulas to provide an estimate that is useful for tracking trends but not a clinical diagnosis.
Why is my VO₂ max different from my smartwatch estimate?
Different devices and formulas use different data (pace, power, heart rate variability, etc.). Some methods also use running or cycling performance. It’s normal to see variation between tools.
Can I improve my VO₂ max?
Many people can improve VO₂ max with regular aerobic training (e.g., running, cycling, swimming) and intervals, but genetics and health conditions also play a role. Always increase training volume gradually and safely.
Is VO₂ max enough to judge my health?
No. It is one useful measure of fitness, but health also depends on blood pressure, weight, blood markers, sleep, stress, and many other factors. Use it as part of a bigger picture.
Important note
VO₂ max calculations here are estimates for information only and are not medical advice. If you have heart, lung, or other health conditions, talk to a healthcare professional before starting or changing an exercise program or interpreting VO₂ max values.