Calculator Fitness
VO2 max calculator
VO2 max is the ceiling on how much oxygen your body can use during hard effort — the single best number for aerobic fitness. Estimate it from a field run, or from your resting heart rate if you'd rather not test all-out.
Your estimated VO2 max
0ml/kg/min
By the numbers Context
What VO2 max tells you and how to estimate it
VO2 max measures how much oxygen your heart, lungs, and muscles can take in and use at peak effort, expressed in millilitres per kilogram of bodyweight per minute. It is the headline marker of aerobic fitness, and it tracks closely with endurance performance — a higher number means your engine moves oxygen more efficiently. Large studies also link higher VO2 max to lower long-term health risk.
A true measurement needs a lab and a mask, but good estimates come from the field. This calculator offers the Cooper test — how far you can run in 12 minutes — and a gentler resting-heart-rate method for those who would rather not go all-out. To improve the number, the proven recipe is consistent easy aerobic work (Zone 2) plus a weekly dose of hard intervals that push you near your ceiling.
ml/kg/min
the unit — oxygen used per kilogram of bodyweight each minute
Physiology
Cooper test
the 12-minute-run field estimate this calculator can use
1968
Sources: Cooper 12-minute run test (1968); Uth–Sørensen resting-heart-rate VO2 max estimate.
Frequently asked questions
What does your VO2 max tell you?
It tells you how efficiently your body can take in and use oxygen at maximum effort — the best single measure of aerobic (cardio) fitness. Higher values mean better endurance capacity and, in population studies, better long-term health.
How do you calculate VO2 max?
This calculator offers two methods: the Cooper test (VO2 max estimated from how far you run in 12 minutes) and a resting-heart-rate estimate based on your age and pulse. A lab test with a mask is the true measurement.
How can I measure VO2 max at home?
The most accessible way is a field test like the Cooper 12-minute run, or the resting-heart-rate estimate this calculator provides. Many fitness watches also estimate it from your runs, though accuracy varies.
How do I improve my VO2 max?
Consistent aerobic training is key: a base of easy Zone 2 cardio plus one weekly session of harder intervals near your maximum. Improvements come over weeks to months of steady work.
What is a good VO2 max?
It depends on age and sex, but broadly, higher is better. Recreational fitness often sits in the 35–45 ml/kg/min range, with well-trained endurance athletes considerably higher. Your rating on this page compares your estimate to typical ranges.