calculators.soVO2 Max Calculator
Calculate your estimated VO2 max using age and resting heart rate. Get insights into your cardiovascular fitness level and heart rate metrics.
VO2 max calculator
Estimate your cardiovascular fitness level with our VO2 max calculator. This tool uses your age and resting heart rate to provide an approximation of your maximum oxygen consumption capacity.
What is VO2 Max?
VO2 max (maximal oxygen consumption) is the maximum rate at which your body can consume oxygen during intense exercise. It's considered one of the best indicators of cardiovascular fitness and aerobic endurance.
How the calculator works
Our calculator uses the Uth–Sørensen–Overgaard–Pedersen Formula (2004) to estimate your VO2 max:
- Maximum Heart Rate: Calculated as 205.8 - (0.685 × age) - a more accurate formula than the traditional 220 - age
- VO2 Max Estimation: 15 × (maximum heart rate / resting heart rate)
This formula provides a direct estimation of VO2 max based on the ratio of maximum to resting heart rate.
Understanding your results
The calculator provides:
- Estimated VO2 Max: Your cardiovascular fitness level in ml/kg/min
- Maximum Heart Rate: Your theoretical maximum heart rate
- Heart Rate Reserve: The difference between max and resting heart rate
Tips for improving VO2 Max
To improve your VO2 max, prioritize regular cardiovascular exercise such as running, cycling, or swimming. High-intensity training with interval sessions is particularly effective. Maintain consistency with 3-5 sessions per week and apply progressive overload by gradually increasing intensity. Remember to allow adequate recovery between training sessions.
Important notes
- This is an estimation based on heart rate data
- Actual VO2 max requires laboratory testing
- Results may vary based on individual factors
- Consult with healthcare professionals for medical advice
How to measure resting heart rate
To measure your resting heart rate, locate your pulse at your wrist or neck. Count the beats for a full 60 seconds. It's best to take this measurement first thing in the morning while staying still and relaxed. For more accurate results, take multiple readings over several days.
Use this calculator as a starting point for understanding your cardiovascular fitness and setting fitness goals.