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

• Cardiovascular Exercise: Regular running, cycling, or swimming
• High-Intensity Training: Interval training sessions
• Consistency: Regular exercise 3-5 times per week
• Progressive Overload: Gradually increase intensity
• Recovery: Allow adequate rest between 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

• Find your pulse (wrist or neck)
• Count beats for 60 seconds
• Measure first thing in the morning
• Stay still and relaxed during measurement
• Take multiple readings for accuracy

Use this calculator as a starting point for understanding your cardiovascular fitness and setting fitness goals.

Useful links and resources

• VO2 max - Wikipedia
• VO2 max - PubMed