VO2 Max Runners Calculator
Calculate your maximal oxygen consumption from race performance using Jack Daniels' formula
Recent Race Data
Valid range: 1.5 km - 50 km (1 mile - marathon distance)
hours
minutes
seconds
For fitness level assessment
Example Calculation
10K Runner Example
Race: 10K in 48:12 (48 minutes 12 seconds)
Race velocity: 207.64 m/min
VO2 at race pace: 37.69 ml/kg/min
VO2 max percentage: 90.24%
VO2 max: 41.77 ml/kg/min
Formula Breakdown
Step 1: VO2 max % = 0.8 + 0.1894393×e^(-0.012778×t) + 0.2989558×e^(-0.1932605×t)
Step 2: VO2 = -4.60 + 0.182258×v + 0.000104×v²
Step 3: VO2 max = VO2 / VO2 max %
where t = time in minutes, v = velocity in m/min
VO2 Max Norms (ml/kg/min)
Men
Women
Elite Athlete VO2 Max
How to Improve VO2 Max
High-intensity interval training (90-95% max HR)
Increase training volume gradually
Perform tempo runs at lactate threshold
Include hill training and fartlek sessions
Maintain consistent training schedule
Understanding VO2 Max
What is VO2 Max?
VO2 max stands for maximal oxygen consumption and represents the maximum amount of oxygen your body can utilize during intense exercise. It's measured in milliliters of oxygen consumed per kilogram of body weight per minute (ml/kg/min).
Jack Daniels' Formula
This calculator uses Jack Daniels' scientifically validated formula, which estimates VO2 max from race performance. The formula is most accurate for distances between 1500m and 50km (approximately 1 mile to marathon distance).
Factors Affecting VO2 Max
- •Age: Decreases by ~1% per year after age 25
- •Gender: Men typically 15-20% higher than women
- •Training: Can improve 15-25% with training
- •Genetics: 50-60% determined by genetics
Training Applications
- VO2 Max intervals: 3-8 minute repeats at 90-95% VO2 max
- Lactate threshold: Sustained efforts at 80-85% VO2 max
- Easy runs: 60-70% VO2 max for recovery and base building
- Race pace: Percentage varies by distance (5K: ~95%, Marathon: ~80%)
Calculation Accuracy
- •Best for: 5K to marathon distances
- •Use recent results: Within 4-6 weeks for accuracy
- •Environmental factors: Heat, altitude affect performance
- •Lab testing: Most accurate method available
Tip: Use your best recent race performance in ideal conditions. Results from races in extreme heat, high altitude, or when you were undertrained may underestimate your true VO2 max.