VO2 Max Calculator
VO2 max measures the maximum amount of oxygen your body can use during intense exercise, a key indicator of cardiovascular fitness. This calculator estimates VO2 max using the simple heart-rate ratio method. Enter your age, resting heart rate, and optional max heart rate to get an estimate.
How it works
This calculator uses the Uth–Sørensen–Overgaard–Pedersen formula: VO2 max ≈ 15.3 × (Max HR ÷ Resting HR). It estimates your maximal oxygen uptake from the ratio of your maximum heart rate to your resting heart rate.
If you don't enter a measured max heart rate, the tool estimates it with the Tanaka formula: 208 − 0.7 × age, which is more accurate than the older 220 − age rule. A lower resting heart rate generally signals better cardiovascular conditioning and yields a higher VO2 max estimate.
Tips
Measure your resting heart rate right after waking, before getting out of bed, for the most accurate reading. For best precision, use a measured max heart rate from a supervised fitness test rather than the age-based estimate.
FAQ
What is a good VO2 max?
It varies by age and sex, but generally above 45 ml/kg/min is excellent for adults, while elite endurance athletes often exceed 60. Values are typically higher in younger people and in men on average.
How accurate is this estimate?
The heart-rate ratio method gives a reasonable estimate but is less precise than a laboratory test measuring actual oxygen consumption. Use it for tracking trends over time rather than as a clinical measurement.
How can I improve my VO2 max?
Regular aerobic and high-intensity interval training improves VO2 max. Consistent cardio also lowers resting heart rate, which raises your estimated VO2 max in this formula.