VO2 Max Calculator
Estimate your VO2 max — the gold standard measure of aerobic fitness. Choose from three methods: Rockport Walk Test, Cooper 12-minute run, or resting heart rate estimate.
Calculation method 3 methods
Walk exactly 1 mile as fast as possible, then immediately measure your heart rate. Record your time and finishing HR below.
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bpm
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yrs
Run as far as possible in exactly 12 minutes on a flat surface. Record the total distance covered.
mi
Measure your resting heart rate in the morning before getting out of bed, for 3 consecutive days. Use the average.
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bpm
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mL/kg/min
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Percentile (est.)
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vs average
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Method
FAQs
What is VO2 max and why does it matter? ›
VO2 max (maximal oxygen consumption) measures how much oxygen your body can use per minute during intense exercise, expressed in mL per kg of body weight per minute. It's the gold standard for cardiovascular fitness. Higher VO2 max means more efficient oxygen delivery and use — you can work harder before hitting your limit. Importantly, VO2 max is a strong predictor of longevity: each 1 MET increase (about 3.5 mL/kg/min) reduces mortality risk by approximately 13%.
What is a good VO2 max? ›
Average VO2 max for an untrained adult male aged 30–39 is 40–45 mL/kg/min; for women it's 35–40. Elite male endurance athletes reach 70–85+; elite female endurance athletes reach 60–75. Most recreational runners land between 45–60. A VO2 max above 50 for men or 45 for women is considered "good" to "excellent" for general health purposes. Any improvement from your current baseline is beneficial.