vVO₂max Calculator

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.