VO2 Max Calculator
Calculate your maximal oxygen uptake (VO2 Max) to assess cardiorespiratory endurance based on exercise performance or heart rate data.
※ Use if necessary
VO2 Max Calculator
Estimate your VO2 Max (maximal oxygen uptake) to evaluate your aerobic fitness using the Cooper Test, 1.5-Mile Run Test, or Max Heart Rate Method.
These results are for reference only and were developed for educational and testing purposes. You can also directly access and review the source code, including the logic and free APIs used on this page.
Calculation Results
Fitness Level Comparison
Your VO2 Max will be compared to standard fitness levels for your age and gender.
VO2 Max Calculator Guide
The VO2 Max Calculator is a tool designed to estimate your maximal oxygen uptake (VO2 Max), a key indicator of cardiorespiratory endurance. This guide provides instructions for using the calculator and objective information about VO2 Max and its measurement methods.
How to Use the VO2 Max Calculator
Follow these steps to calculate your VO2 Max:
- Select Calculation Method: Choose between Cooper Test (12-min run), 1.5-Mile Run Test, or Max Heart Rate Method.
- For Cooper Test: Input the distance covered in 12 minutes (in meters), gender, and age.
- For 1.5-Mile Run Test: Input the time taken to run 1.5 miles, weight, gender, and age.
- For Heart Rate Method: Input your maximum heart rate (bpm), resting heart rate (bpm), gender, and age.
- Calculate: Click "Calculate VO2 Max" to view your results.
- Reset: Click "Reset Form" to clear inputs.
Understanding VO2 Max
VO2 Max represents the maximum rate at which an individual can utilize oxygen during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
- It reflects aerobic fitness and cardiovascular health.
- Higher values indicate better cardiorespiratory endurance.
- It is influenced by genetics, training, age, and gender.
Calculation Methods
The calculator uses three methods to estimate VO2 Max:
Cooper Test (12-min run)
This method estimates VO2 Max based on the distance covered in 12 minutes.
- Formula: VO2 Max = ((Distance in km) × 22.351) - 11.288
- Minimum distance: 500 meters.
- Suitable for individuals able to perform moderate to intense exercise.
1.5-Mile Run Test
This method estimates VO2 Max based on the time taken to run 1.5 miles and body weight.
- Formula: VO2 Max = (88.02 - (0.1656 × Weight in kg) - (2.76 × Time in minutes)) / 0.367
- Based on ACSM guidelines.
- Requires running 1.5 miles (approximately 2414 meters).
Max Heart Rate Method
This method uses the ratio of maximum and resting heart rates.
- Formula: VO2 Max = 15.3 × (Max HR / Resting HR)
- Maximum HR can be estimated as 220 - Age if not measured.
- Useful for those with heart rate data from fitness trackers.
Factors Affecting VO2 Max
Several factors influence VO2 Max values:
Age
VO2 Max typically declines with age.
- Peak values occur in the 20s and decrease by about 5-10% per decade.
Gender
Males generally have higher VO2 Max due to greater muscle mass and hemoglobin levels.
- Females may have 10-20% lower values on average.
Training
Regular aerobic exercise can improve VO2 Max.
- Endurance training may increase VO2 Max by 10-30%.
Typical VO2 Max Ranges
VO2 Max varies by age, gender, and fitness level (in ml/kg/min):
Males (10-19 years)
- Poor: <38, Average: 45-55, Excellent: >62
Females (10-19 years)
- Poor: <30, Average: 38-46, Excellent: >52
Males (20-29 years)
- Poor: <35, Average: 43-52, Excellent: >60
Females (20-29 years)
- Poor: <28, Average: 36-44, Excellent: >50
Males (30-39 years)
- Poor: <31, Average: 41-50, Excellent: >58
Females (30-39 years)
- Poor: <27, Average: 34-42, Excellent: >48
Males (40-49 years)
- Poor: <30, Average: 39-48, Excellent: >55
Females (40-49 years)
- Poor: <24, Average: 32-40, Excellent: >45
Males (50-59 years)
- Poor: <26, Average: 36-45, Excellent: >51
Females (50-59 years)
- Poor: <21, Average: 30-38, Excellent: >42
Males (60-69 years)
- Poor: <23, Average: 33-42, Excellent: >48
Females (60-69 years)
- Poor: <19, Average: 27-35, Excellent: >40
Males (70-79 years)
- Poor: <20, Average: 30-39, Excellent: >45
Females (70-79 years)
- Poor: <17, Average: 24-32, Excellent: >38
Final Tips for Using the Calculator
- Use accurate data for distance, time, weight, or heart rate measurements.
- Perform the Cooper Test or 1.5-Mile Run Test on a flat surface for consistency.
- Measure heart rates accurately, ideally with a monitor.
- Consult a fitness professional for precise VO2 Max testing if needed.
Results are approximations and may differ from laboratory measurements due to environmental conditions or individual variations.