VO₂ max is the maximum rate at which your body can use oxygen during intense exercise. It’s a key marker of aerobic fitness.

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.

Do age and sex affect VO₂ max?

Yes. VO₂ max typically declines with age and tends to be higher in males on average. Many formulas include age (and sometimes sex) to improve estimates.

Which test should I use?

Pick the one that matches your situation: walking (Rockport), running (Cooper), step test for minimal equipment, resting HR for a quick estimate, or rowing if you row regularly.

How can I improve my VO₂ max?

Structured endurance training—especially intervals and tempo work—plus adequate recovery, sleep, and nutrition can improve VO₂ max over time.

Is VO₂ max the same as aerobic capacity?

VO₂ max is a measure of aerobic capacity, but overall performance also depends on lactate threshold, economy, and race-specific fitness.

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