VO2 Max Calculator
Your Estimated VO2 Max
41.53 mL/kg/min
Created by Wes Nolte.Last updated Sep 5, 2024.What is VO2 Max?
VO2 Max refers to the maximum amount of oxygen your body can utilize during intense exercise. It is a key indicator of your cardiovascular and aerobic fitness. Athletes, fitness enthusiasts, and healthcare professionals use VO2 Max to assess fitness levels, monitor progress, and develop training programs.
A higher VO2 Max indicates a greater ability to take in and use oxygen, which generally correlates with better endurance and performance. Improving VO2 Max can be achieved through regular aerobic exercise, high-intensity interval training (HIIT), and endurance training.
VO2 Max Reference Chart
VO2 Max levels can vary based on age and sex. Below are reference charts that classify VO2 Max into different fitness levels for males and females.
VO2 Max Levels for Males
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | < 35 | 35-38 | 39-44 | 45-49 | 50-54 | > 54 |
| 20-29 | < 33 | 33-36 | 37-41 | 42-46 | 47-51 | > 51 |
| 30-39 | < 31 | 31-34 | 35-39 | 40-44 | 45-49 | > 49 |
| 40-49 | < 29 | 29-32 | 33-36 | 37-41 | 42-46 | > 46 |
| 50-59 | < 26 | 26-29 | 30-34 | 35-39 | 40-44 | > 44 |
| 60+ | < 23 | 23-26 | 27-30 | 31-35 | 36-40 | > 40 |
VO2 Max Levels for Females
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | < 29 | 29-32 | 33-37 | 38-42 | 43-47 | > 47 |
| 20-29 | < 28 | 28-31 | 32-36 | 37-41 | 42-46 | > 46 |
| 30-39 | < 26 | 26-29 | 30-34 | 35-39 | 40-44 | > 44 |
| 40-49 | < 24 | 24-27 | 28-31 | 32-35 | 36-40 | > 40 |
| 50-59 | < 21 | 21-24 | 25-28 | 29-32 | 33-37 | > 37 |
| 60+ | < 18 | 18-21 | 22-25 | 26-29 | 30-34 | > 34 |
VO2 Max Calculation Methods
There are several methods to calculate VO2 Max, each with its own inputs and applications. Here’s an overview of the most common methods:
Resting Heart Rate (RHR) Method
This method estimates VO2 Max using your age and resting heart rate. It is often used because it requires minimal effort and can be done at rest.
1 Mile Walk Test
The 1 Mile Walk Test is a field test that involves walking a mile as quickly as possible. It is commonly used because it is easy to administer and requires minimal equipment.
3 Minute Step Test
The 3 Minute Step Test involves stepping up and down on a platform for three minutes. It is often used to assess cardiovascular fitness and recovery.
1.5 Mile Run Test
This test measures the time it takes to run 1.5 miles. It is widely used by athletes and military personnel to assess aerobic fitness.
How to Use The VO2 Max Calculator?
Step 1: Select a Method and Enter Your Data
Choose a method for calculating VO2 Max and enter the required data such as your age, resting heart rate, etc.
Step 2: View Your Results
The calculator will estimate your VO2 Max based on the inputs provided. The result reflects your aerobic fitness level and can help guide your training and health goals.
References
- Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition.
A comprehensive resource on the methods used to measure VO2 Max, including historical context and clinical applications.
- ACE Fitness. "Physiological Assessments: Cardiovascular Assessments"
This article discusses different approaches to measuring VO2 Max and their effectiveness, providing practical insights for fitness professionals.