VO₂ Max Estimator
Estimate your aerobic capacity (VO₂ Max) using simple tests.
VO₂ Max Estimator – Calculate Your Aerobic Fitness
What is VO₂ Max?
VO₂ Max (maximal oxygen uptake) is the highest rate at which your body can consume oxygen during intense exercise. It reflects your cardiovascular fitness and endurance capacity. A higher VO₂ Max means better aerobic performance and overall health.
How to Calculate VO₂ Max?
Our calculator supports three scientific methods:
- Rockport Walk Test: Walk 1 mile briskly, enter your time and final heart rate.
- Cooper 12-Minute Run: Run for 12 minutes and record the total distance covered.
- Resting Heart Rate Method: Estimate VO₂ Max from your resting heart rate and age.
Why is VO₂ Max Important?
Knowing your VO₂ Max helps you:
- 🏃 Track aerobic fitness progress over time
- 💪 Set realistic training goals
- ❤️ Assess cardiovascular health and endurance
- ⚡ Compare performance across sports and activities
VO₂ Max Chart by Category
Here’s how VO₂ Max values are typically classified for adults:
- Poor: Below 30 ml/kg/min
- Fair: 30 – 39 ml/kg/min
- Average: 40 – 49 ml/kg/min
- Good: 50 – 59 ml/kg/min
- Excellent: 60+ ml/kg/min