VO2 Max (VO2max) is the maximum oxygen uptake your body can use during intense exercise, expressed in ml/kg/min. It's the gold-standard marker of aerobic capacity and cardiovascular fitness.

How accurate is a VO2 Max calculator?

Accuracy depends on the method: resting HR estimates ±15–20%, walk/step field tests ±10–15%, run/row tests ±5–10%. Direct lab testing with a metabolic cart is most accurate.

What is a good VO2 Max score?

VO2 max “good” and “excellent” ranges vary by age and gender. Our tool provides VO2 max by age charts with percentile rankings to classify fitness level.

How do I improve VO2 Max quickly and safely?

Use a mix of Zone 2 aerobic base, tempo/threshold, and VO2 max intervals (3–8 min hard with full recovery). Aim for 4–6 sessions weekly, progress gradually, and retest monthly.

Which test should I use: Cooper run, Rockport walk, step test, or rowing?

Beginners often start with Rockport or step test; trained runners rowers prefer 1.5-mile run or 2000m row for higher accuracy. Choose a protocol that matches your sport and fitness.

Are watch estimates (Garmin, Apple Watch, Polar) reliable?

Wearable VO2 max estimates are useful trend indicators but can vary with sensor quality and conditions. Field tests help validate and calibrate device-reported VO2 max.

VO2 Max Calculator

Calculate your VO2 Max using various fitness tests. Get detailed cardiovascular fitness analysis, training zones, and health implications.

Age*(years)

Age affects maximum heart rate and fitness standards

Gender*

Used for VO₂ norms and max HR formula

Weight(kg)

Optional (used for walking/rowing methods)

Resting Heart Rate*(bpm)

Measure first thing in the morning; used for HRR zones

Test Method*

Different methods provide varying levels of accuracy

Results

Enter values and click Calculate to see results

Methodology

Formulas: resting HR (Uth–Sørensen), 1-mile walk (Rockport), Queen's College step test, 1.5-mile run (Cooper), 2000 m row (Concept2 power → VO₂ ≈ 12×W/kg + 3.5). Zones use the Karvonen HRR method (50–60–70–80–90–100%). Age/sex fitness bands reflect widely published Cooper-style norms.

Important Disclaimers:

VO₂ max estimates are approximations; laboratory testing is most accurate.
Percentiles are approximate, interpolated within category bands.
Results can be affected by genetics, altitude, temperature, medications, illness, and body composition.
Consult a healthcare professional before starting high-intensity training.

About This Calculator

1. What is VO₂ Max and why is it important?

VO₂ max is the maximum amount of oxygen your body can consume during exercise (ml/kg/min). It's a key marker of aerobic fitness and is associated with cardiovascular health and longevity.

2. How accurate are these VO₂ Max calculations?

These are field-test estimates: resting HR (±15–20%), walk/step (±10–15%), run/row (±5–10%). Lab testing with a metabolic cart is the most accurate (±2–3%).

3. What do the zones mean?

Heart-rate zones use the Karvonen (HRR) method: Zone 1 (50–60%), Zone 2 (60–70%), Zone 3 (70–80%), Zone 4 (80–90%), Zone 5 (90–100%). Use Zone 2 for most aerobic base work, add Zone 3–4 for performance, and Zone 5 sparingly.

4. What’s a good VO₂ Max for my age?

The app uses widely published Cooper-style norms by age and sex. Your result is classified (Poor, Fair, Good, Excellent, Superior) and compared with your age group.

5. Why does it say “Approx. Percentile”?

Percentiles are estimated by interpolating within category bands; they are indicative, not exact. For precise ranking, use lab testing or population-referenced device data.

6. Rowing method details

VO₂ is estimated from Concept2 erg power using VO₂ ≈ 12×(W/kg) + 3.5. Technique and efficiency vary between athletes, so treat it as an estimate.