VO₂ Max Calculator
VO₂ max is the maximum rate at which your body can consume oxygen during exercise. It's the single best predictor of cardiovascular fitness and long-term health.
Understanding VO₂ Max
What Does VO₂ Max Tell You?
A VO₂ max of 50+ ml/kg/min is considered very good. Elite marathon runners typically score 70–85. Values below 30 are associated with significantly increased cardiovascular risk.
How to Improve It
Zone 2 training (conversational pace) for 80% of volume, and high-intensity intervals for 20% produces the most efficient VO₂ max improvements. Consistency over months matters more than individual session intensity.
Resting Heart Rate as a Proxy
This calculator uses the Cooper/Uth method: VO₂ max ≈ 15 × (Max HR ÷ Resting HR). Max HR is estimated as 220 − age. Actual VO₂ max testing requires laboratory equipment.
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