vVO₂max Calculator
Velocity at VO₂max from your VO₂max
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vVO₂max Calculator
vVO₂max — the speed at which your oxygen uptake maxes out — is one of the best single predictors of distance-running performance and the reference pace for VO₂max interval sessions. Enter your VO₂max and this calculator returns your vVO₂max in km/h and the equivalent pace per kilometre and mile. Use it to program 3–5 minute intervals at the speed that develops your aerobic ceiling.
vVO₂max is the running speed at which you reach your maximal oxygen uptake. Using the Léger–Mercier relationship (VO₂max ≈ 3.5 × speed in km/h), it ties your lab or field VO₂max to a training speed. Most runners can hold vVO₂max for only about 4–8 minutes, which makes it the classic pace for VO₂max intervals (for example 5 × 3 min at vVO₂max). Use it to set interval speeds, not steady-state runs.
Frequently Asked Questions
- What is vVO2max?
- vVO₂max is the running velocity at which you reach your maximum oxygen uptake (VO₂max). It pairs your aerobic ceiling with a usable running speed, making it a precise reference for setting hard interval paces rather than guessing.
- How do I use vVO2max for interval training?
- Run intervals at or near your vVO₂max pace to maximise time spent at peak aerobic effort, typically in repeats of 2–5 minutes. Enter your VO₂max and the calculator returns your velocity in km/h plus target interval pace per kilometre and mile.
- What is a typical vVO2max pace?
- vVO₂max often falls close to a runner's 3,000 m race pace. Recreational runners may sit around 12–15 km/h while elites exceed 20 km/h. Higher VO₂max and better running economy both push the velocity up, so use your own value rather than averages.