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Estimate VO2 Max Calculator

Estimate VO2 Max Calculator

Select a test method and enter your data for an instant estimate

Live Calculation
Tip: Measure in the morning before getting out of bed

For most accurate results, measure your resting heart rate first thing in the morning after a good night's sleep.

Your Estimated VO2 Max
—
ml/kg/min
Poor Elite
Method Used
Resting Heart Rate
Safety Note

Consult a healthcare professional before strenuous testing, especially if you have cardiovascular risk factors.

How Estimate VO2 Max Calculator Works

Understanding the VO2 max estimation process

Enter Data

Age, heart rate, time, weight

Choose Method

5 validated test options

Get VO2 Max

Instant results in ml/kg/min

❤️
Resting HR
Quick estimate
🚶
1-Mile Walk
Rockport test
🏃
1.5-Mile Run
Cooper test
🪜
3-Min Step
Queen's College
🚣
2000m Row
Concept2 based

Example Calculation (Resting Heart Rate Method)

Maximum Heart Rate
MHR = 208 - (0.7 × Age)
VO2 Max Formula
VO2max = 15.3 × (MHR / RHR)
Example Result
Age 30, RHR 60 → ~47.7 ml/kg/min

What is my VO2 Max Calculator?

VO2 max (maximal oxygen uptake) represents the maximum rate at which your body can consume oxygen during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) and is one of the best indicators of your cardiovascular fitness and aerobic endurance.

🫁

Oxygen Intake

Lungs absorb oxygen from the air you breathe

❤️

Heart Pumping

Blood carries oxygen to working muscles

💪

Muscle Usage

Muscles consume oxygen to produce energy

Higher VO2 max = Better aerobic fitness

Estimated VO2 Max Chart

VO2 max values vary by age, sex, and fitness level. Use this reference chart to understand where your result falls compared to population norms.

Age Poor Fair Good Excellent Superior
20-29 (M) <38 38-43 44-51 52-56 >56
20-29 (F) <31 31-35 36-40 41-46 >46
30-39 (M) <35 35-40 41-48 49-54 >54
30-39 (F) <29 29-33 34-38 39-44 >44
40-49 (M) <33 33-38 39-45 46-52 >52
40-49 (F) <27 27-31 32-36 37-41 >41
50+ (M) <30 30-35 36-42 43-49 >49
50+ (F) <24 24-28 29-33 34-38 >38

Values in ml/kg/min • M = Male, F = Female

Calculate VO2 Max Bruce Protocol

The Bruce Protocol is a treadmill test that progressively increases speed and incline every 3 minutes. It's commonly used in clinical settings for cardiac stress testing and VO2 max estimation.

Bruce Protocol Formula (Men)
VO2max = 14.76 - (1.379 × T) + (0.451 × T²) - (0.012 × T³)

Where T = total time in minutes

Bruce Protocol Formula (Women)
VO2max = 4.38 × T - 3.9

Where T = total time in minutes

Stage 1
1.7 mph
10% incline
0-3 min
Stage 2
2.5 mph
12% incline
3-6 min
Stage 3
3.4 mph
14% incline
6-9 min
Stage 4
4.2 mph
16% incline
9-12 min
Stage 5
5.0 mph
18% incline
12-15 min
Stage 6
5.5 mph
20% incline
15-18 min
Stage 7
6.0 mph
22% incline
18-21 min

Calculate VO2 Max Beep Test

The Beep Test (also called the Multi-Stage Fitness Test or Yo-Yo Test) involves running 20-meter shuttles with progressively shorter intervals between audio beeps. It's a popular field test for team sports.

Beep Test VO2 Max Formula
VO2max = (Level × 3.17) + (Shuttle × 0.172) + 10.4

Alternative: VO2max = 18.043461 + (0.3689295 × shuttle) + (−0.000349 × shuttle²)

Level 5
~33
ml/kg/min
Level 7
~40
ml/kg/min
Level 9
~46
ml/kg/min
Level 11
~52
ml/kg/min
Level 13
~58
ml/kg/min
Level 15
~64
ml/kg/min

Calculate VO2 Max Bike Test

Cycling-based VO2 max tests use a stationary bike with progressively increasing resistance. The Astrand-Rhyming cycle ergometer test and YMCA bike test are common protocols.

Astrand-Rhyming Protocol

6-minute submaximal test at constant workload. Uses nomogram or formula based on heart rate and work rate.

VO2max = Work Rate ÷ (HR - 61) × (HRMax 61)
Cycling Power Estimation

If you know your FTP (Functional Threshold Power), you can estimate VO2 max.

VO2max ≈ (10.8 × Watts/kg) + 7

Estimate VO2 Max Apple Watch

Apple Watch estimates VO2 max by analyzing heart rate data during outdoor walks, runs, and hikes. It uses proprietary algorithms based on the relationship between heart rate, pace, and terrain.

⌚

Cardio Fitness

Found in Health app under Heart

🏃

Outdoor Activities

Requires outdoor walk, run, or hike

📈

Trend Tracking

View changes over time

Accuracy Note: Apple Watch estimates are generally within 10-15% of lab-measured values. For best results, ensure your Health profile (age, weight, height) is accurate and perform regular outdoor activities with the watch.

Estimate VO2 Max at Home

You don't need expensive equipment to estimate your VO2 max. Several field tests can be performed at home with minimal equipment.

❤️ Resting Heart Rate Method

Measure your resting heart rate first thing in the morning. Use with the calculator above.

Easiest

🪜 Step Test

Use a sturdy step or box (16" height). Step up and down for 3 minutes, then measure recovery heart rate.

Minimal Equipment

🚶 1-Mile Walk Test

Walk 1 mile as fast as possible, record your time and heart rate immediately after.

Low Impact

🏃 1.5-Mile Run Test

Run 1.5 miles as fast as you can, record total time. More demanding but very accurate.

Most Accurate

Estimate VO2 Max by Age

VO2 max naturally declines with age at a rate of approximately 1% per year after age 25-30. Here's how typical values change across decades.

20s
30s
40s
50s
60s
70+
Male
Female

Good news: Regular exercise can significantly slow age-related decline. Active 60-year-olds often have better VO2 max than sedentary 30-year-olds.

Estimate VO2 Max from Peloton

While Peloton doesn't directly display VO2 max, you can estimate it using your FTP (Functional Threshold Power) or by performing an FTP test on the bike.

Peloton FTP to VO2 Max Conversion
VO2max ≈ (FTP in Watts ÷ Body Weight in kg) × 10.8 + 7

Example: 200W FTP, 70kg body weight → (200÷70) × 10.8 + 7 ≈ 38 ml/kg/min

Finding Your Peloton FTP: Take a Peloton FTP test class, or estimate from your best 20-minute average power output × 0.95.

Estimate VO2 Max from Running

Running speed is highly correlated with VO2 max. Several formulas convert race times or running speeds to estimated VO2 max values.

Cooper 1.5-Mile Test
VO2max = (483 ÷ time in min) + 3.5
Jack Daniels VDOT
Uses race time to estimate "effective VO2 max"

Estimate VO2 Max from Heart Rate

Heart rate-based VO2 max estimation uses the relationship between resting heart rate, maximum heart rate, and oxygen consumption. This method is non-invasive and can be done without any exercise.

Resting Heart Rate Method

Uses age-predicted max HR and resting HR:

MHR = 208 - (0.7 × Age)
VO2max = 15.3 × (MHR ÷ RHR)
Heart Rate Reserve Method

For submaximal exercise testing:

HRR = MHR - RHR
%HRR correlates with %VO2max

Estimating from Resting Heart Rate: Lower resting heart rates generally indicate better cardiovascular fitness. Athletes often have RHR below 50 bpm, while sedentary individuals may have RHR above 70 bpm.

Estimate VO2 Max from 5K Time

Your 5K race time is one of the best predictors of VO2 max among recreational athletes. The relationship is nearly linear within normal performance ranges.

5K Time Est. VO2 Max 5K Time Est. VO2 Max
15:00 ~70 25:00 ~42
17:30 ~60 27:30 ~38
20:00 ~52 30:00 ~35
22:30 ~47 35:00 ~30

Estimate VO2 Max from FTP

Functional Threshold Power (FTP) is the highest power you can sustain for approximately one hour. It correlates with VO2 max and can be used for estimation.

FTP to VO2 Max Formula
VO2max ≈ (FTP Watts ÷ Body Weight kg) × 10.8 + 7

This assumes cycling efficiency of approximately 23-25%

2.5 W/kg
~34 ml/kg/min
3.5 W/kg
~45 ml/kg/min
4.5 W/kg
~56 ml/kg/min
5.5 W/kg
~66 ml/kg/min

Estimate VO2 Max Cycling

Cycling VO2 max tests typically yield values 5-10% lower than running tests because cycling uses less muscle mass. Common methods include the Astrand, YMCA, and PWC-170 protocols.

Astrand Test

6-minute submaximal test at steady power, measure HR

YMCA Protocol

Multi-stage test with increasing power each 3 minutes

PWC-170

Workload to reach HR of 170 bpm, extrapolate VO2 max

How Does iPhone Estimate VO2 Max?

iPhone and Apple Watch estimate VO2 max (called "Cardio Fitness" in the Health app) using a combination of sensors, algorithms, and user data.

Data Sources
  • Heart rate from optical sensor
  • Pace/speed from GPS
  • Elevation changes from barometer
  • User profile (age, weight, height, sex)
Algorithm Details
  • Uses submaximal approach (no max effort needed)
  • Analyzes HR-pace relationship during activities
  • Requires outdoor activities (walk, run, hike)
  • Improves accuracy with more data over time

To view on iPhone: Open Health app → Browse → Heart → Cardio Fitness. Values are shown as a range and update after qualifying outdoor activities.

Frequently Asked Questions

Everything you need to know about VO2 max estimation

What is VO2 max?
VO2 max is the maximum rate at which your body can use oxygen during intense exercise. It's a key marker of aerobic fitness and is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
How does this tool estimate VO2 max?
It uses validated field-test formulas (resting heart rate, Rockport 1-mile walk, 3-minute step test, Cooper 1.5-mile run, and 2000 m row) and computes results instantly as you type.
Are field-test estimates accurate?
They are good approximations for most users when inputs are measured carefully, but they are not a substitute for a lab metabolic test. Field tests typically have a standard error of 3-5 ml/kg/min.
Do age and sex affect VO2 max?
Yes. VO2 max typically declines with age at about 1% per year after age 25-30, and tends to be 10-15% higher in males on average due to differences in body composition and hemoglobin levels.
Which test should I use?
Pick the one that matches your situation: resting HR for a quick estimate with no exercise, walking (Rockport) for low-impact assessment, step test for minimal equipment, running (Cooper) for most accurate field test, or rowing if you row regularly.
How can I improve my VO2 max?
Structured endurance training—especially high-intensity interval training (HIIT), tempo runs, and long slow distance—plus adequate recovery, sleep, and nutrition can improve VO2 max by 10-20% over several months.
Is VO2 max the same as aerobic capacity?
VO2 max is a measure of aerobic capacity, but overall performance also depends on lactate threshold, running economy, fuel utilization, and mental factors.
Does Strava estimate VO2 max?
Strava does not directly estimate VO2 max. However, Strava Summit subscribers can see 'Relative Effort' scores which correlate with training intensity, and Strava can sync with devices that do provide VO2 max estimates like Garmin.
Does Fitbit estimate VO2 max?
Yes, Fitbit estimates VO2 max through its 'Cardio Fitness Score' feature available on compatible devices. It analyzes your resting heart rate, exercise data, and profile information to provide an estimate.
Does COROS estimate VO2 max?
Yes, COROS watches provide VO2 max estimates based on running activities. The estimate improves in accuracy as you complete more runs with the watch and can be found in the COROS app under training metrics.
Does WHOOP estimate VO2 max?
WHOOP does not directly provide a VO2 max estimate. Instead, WHOOP focuses on recovery metrics, strain scores, and sleep analysis. You would need to use a separate method or device to estimate VO2 max.
Does Zwift estimate VO2 max?
Zwift doesn't directly display VO2 max, but you can estimate it from your FTP (Functional Threshold Power) in Zwift using the formula: VO2max ≈ (FTP Watts ÷ Body Weight kg) × 10.8 + 7.
Does Garmin estimate VO2 max?
Yes, Garmin devices with Firstbeat analytics provide VO2 max estimates for both running and cycling. Garmin's estimates are considered among the most accurate consumer-grade VO2 max measurements, validated against laboratory testing.
Does TrainingPeaks estimate VO2 max?
TrainingPeaks doesn't directly estimate VO2 max, but it tracks fitness metrics like CTL (Chronic Training Load), TSS (Training Stress Score), and FTP that relate to fitness level. You can manually input VO2 max values from other sources.
Does Oura estimate VO2 max?
The Oura Ring does not estimate VO2 max. Oura focuses on sleep quality, recovery, activity tracking, and readiness scores rather than aerobic capacity metrics.
Does TrainerRoad estimate VO2 max?
TrainerRoad doesn't directly show VO2 max, but it provides FTP estimates through AI-powered testing and training. You can convert your FTP to estimated VO2 max using: VO2max ≈ (FTP Watts ÷ Body Weight kg) × 10.8 + 7.
Does Wahoo estimate VO2 max?
Wahoo cycling computers like the ELEMNT series don't natively estimate VO2 max. However, Wahoo SYSTM (formerly Sufferfest) provides 4DP testing that can inform your fitness level, and FTP values can be converted to VO2 max estimates.
Can you estimate VO2 max without exercise?
Yes! The resting heart rate method allows you to estimate VO2 max without any exercise. Simply measure your resting heart rate first thing in the morning and enter it with your age into the calculator above.
How do you calculate VO2 max at home?
You can calculate VO2 max at home using: 1) Resting heart rate method (no exercise), 2) Step test with a sturdy 16-inch box, 3) 1-mile walk test, or 4) 1.5-mile run test. All methods are supported by our calculator.
What is a good VO2 max calculator?
A good VO2 max calculator should offer multiple validated test methods, use established scientific formulas, provide instant results, and explain what your results mean. Our calculator supports 5 different testing protocols for the most accurate home estimation.
How fast can VO2 max increase?
Beginners can see VO2 max improvements of 15-20% within 8-12 weeks of consistent aerobic training. Already-fit individuals may see 3-5% improvements. The fastest gains come from structured interval training combined with adequate recovery.
How much can VO2 max increase?
Most people can improve their VO2 max by 15-30% with proper training, depending on starting fitness level and genetics. Previously sedentary individuals often see the largest improvements, while elite athletes may only achieve marginal gains.
What is 100 VO2 max?
A VO2 max of 100 ml/kg/min would be extraordinarily rare—essentially the theoretical maximum. Elite male endurance athletes typically reach 70-85 ml/kg/min. The highest recorded values are around 90-96 ml/kg/min in elite cross-country skiers and cyclists.