VO₂ Max Calculator
Estimate your aerobic fitness two ways
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metres covered running for 12 minutes
VO₂ Max Calculator
VO₂ max is the maximum amount of oxygen your body can use during intense exercise and is the best single marker of aerobic fitness. This calculator estimates it two ways: the Cooper test (distance run in 12 minutes) or the Uth–Sørensen method using your age and resting heart rate. A higher VO₂ max means better endurance and is strongly linked to long-term health.
How to use this VO2 max calculator
Pick one of two methods. For the Cooper test, run as far as you can in 12 minutes and enter the metres covered. For the resting-heart-rate method, enter your age and your resting heart rate in bpm, then press calculate. Your estimated VO2 max in ml/kg/min and a fitness rating from poor to superior appear instantly — no sign-up needed.
How to read your result
The number is oxygen uptake in ml/kg/min: how much oxygen your body can use per kilogram of body weight each minute. Compare it to norms for your age and sex — a middle-aged adult around 40 is roughly average, while endurance athletes often top 55–60, and women typically sit a few points lower. Treat the figure as an estimate to track over time, not an exact laboratory value.
The science behind the numbers
VO2 max is the ceiling on how fast your heart, lungs and muscles can take in and burn oxygen during all-out effort, so it is the single best marker of aerobic fitness. The resting method uses the Uth–Sørensen equation VO2max ≈ 15.3 × HRmax / HRrest, with HRmax estimated as 220 minus age; the Cooper method reads it off your 12-minute distance. Higher values track with better endurance and lower all-cause mortality.
Limits and practical tips
Any estimate is less accurate than a lab graded test with a mask, and the heart-rate method depends on an honest resting pulse and a maximum that 220 minus age only approximates. Measure resting heart rate before rising, and improve VO2 max with steady zone-2 sessions plus short high-intensity intervals. To go deeper, pair this with CaloNote’s Max Heart Rate, Heart Rate Zone and Running Pace calculators, and log your training in the CaloNote app.
Frequently Asked Questions
- What is VO2 max?
- VO₂ max is the maximum amount of oxygen your body can use during intense exercise, measured in millilitres per kilogram per minute. It's a leading indicator of cardiovascular fitness and aerobic endurance, with higher values linked to better health outcomes.
- How does this VO2 max calculator estimate my fitness?
- It offers two methods: the Cooper 12-minute run test, which estimates VO₂ max from how far you run in 12 minutes, or a resting estimate from your age and resting heart rate. The run test is generally more accurate for fit individuals.
- What is a good VO2 max score?
- VO₂ max varies by age and sex, but roughly 35–40 ml/kg/min is average for many adults, while well-trained endurance athletes often exceed 50–60. Values decline with age, so compare against norms for your own age group and track your trend.