VO2 Max Calculator
Free VO2 Max Calculator to estimate your cardiorespiratory fitness. Compare your VO2 max with age and gender norms. Track your cardiovascular health.
About This Calculator
VO2 max is the gold standard measurement of cardiovascular fitness. Our calculator estimates your VO2 max using heart rate data and compares it with age and gender-specific norms.
Frequently Asked Questions
What is VO2 max?
VO2 max is the maximum amount of oxygen your body can utilize during intense exercise. It's measured in mL/kg/min and is considered the gold standard for measuring cardiorespiratory fitness. Higher VO2 max indicates better cardiovascular health and endurance performance.
What is a good VO2 max by age?
For men: Age 20-29: 35-43 (good), 30-39: 32-41, 40-49: 29-39, 50-59: 26-36, 60+: 24-33. For women: Age 20-29: 32-40, 30-39: 29-37, 40-49: 27-35, 50-59: 25-33, 60+: 23-31.
How can I improve my VO2 max?
Improve VO2 max with: 1) High-intensity interval training (HIIT) 2-3 times weekly, 2) Steady-state cardio at 60-70% max HR for 30-45 min, 3) Tempo runs at threshold pace, 4) Consistent training for 8-12 weeks, 5) Allowing adequate recovery between hard sessions.
What is the difference between VO2 max and VO2 peak?
VO2 max is the theoretical maximum oxygen consumption reached during exercise, while VO2 peak is the highest value actually achieved during a test. In practice they're used interchangeably. True VO2 max requires a plateau in oxygen consumption despite increasing workload.