VO2 Max Calculator
Calculate your maximal aerobic capacity using 5 different testing methods
Calculate Your VO2 Max
Resting Heart Rate Method
Count your heartbeats for 20 seconds while at complete rest (preferably after waking up).
Example Calculation
32-Year-Old Male Example
Age: 32 years, Weight: 78 kg
Test: One-mile walk in 16 min 10 sec
Heart Rate: 20 beats per 10 seconds (120 bpm)
Calculation Steps
1. Convert time: 16.17 minutes
2. Convert HR: 120 beats per minute
3. Apply Rockport formula for males
4. Result: 42 ml/kg/min (Good fitness level)
Test Method Guide
Resting HR
Easiest method, no exercise needed
Walk Test
Moderate intensity, good for beginners
Step Test
Requires stepping platform
Run Test
Most accurate for runners
Rowing
Requires rowing machine
VO2 Max Ranges
Ranges shown for 20-29 age group. Values decrease with age.
Understanding VO2 Max
What is VO2 Max?
VO2 max, also called maximal aerobic capacity, is the maximum amount of oxygen your body can utilize during intense exercise. It's expressed in milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
Why is it Important?
- •Measure of cardiovascular fitness
- •Predictor of endurance performance
- •Health and longevity indicator
- •Training intensity guide
Improving VO2 Max
High-Intensity Training
HIIT workouts are most effective for improving VO2 max
Interval Training
Work at 85-95% of max heart rate in intervals
Consistent Training
Regular aerobic exercise builds aerobic capacity
Testing Accuracy
Laboratory Test
Gold standard
Direct gas analysis
Field Tests
±3-5% accuracy
Walk/run tests
Estimation
±10-15% accuracy
Resting heart rate