VO2 Max Estimator – Calculate Your Aerobic Fitness Level
Estimate your VO2 max from heart rate using the Uth-Sørensen formula.
"Cardiorespiratory fitness, as measured by VO2max, is one of the strongest independent predictors of all-cause mortality and cardiovascular disease risk. Each 1-MET increase in fitness is associated with a 13–15% reduction in mortality risk."
💡 Did you know?
- The highest VO2max ever scientifically verified is 97.5 mL/kg/min, recorded on Norwegian cyclist Oskar Svendsen at age 18 in 2012.
- VO2max was first measured by Nobel laureate A.V. Hill in 1923; the concept of a true "maximum" was confirmed in studies on athletes through the 1950s.
- Untrained adults typically have VO2max values of 35–45 mL/kg/min; elite marathon runners are 75–85 mL/kg/min.
VO2 Max: What It Means and How to Improve It
VO2 max is the maximum rate at which your body can consume oxygen during intense exercise, expressed in mL O2 per kg of body weight per minute (mL/kg/min). It is considered the gold standard measure of cardiovascular fitness and aerobic endurance capacity.
| VO2 Max (mL/kg/min) | Men (35–44 age) | Women (35–44 age) | Fitness Level |
|---|---|---|---|
| <35 | Poor | <28 = Poor | Sedentary |
| 35–41 | Fair | 28–33 | Average |
| 42–49 | Good | 34–41 | Active |
| 50–59 | Excellent | 42–49 | Athletic |
| 60+ | Superior | 50+ | Elite/Sub-elite |
Elite marathon runners typically have VO2 max values of 70–85 mL/kg/min (men) and 60–75 (women). Eliud Kipchoge's VO2 max is estimated at 85; Kilian Jornet tested at 92. The best methods to improve VO2 max: interval training at 90–95% max heart rate, 3–4 times per week, sustaining high intensity for 15–20 minutes total per session.
What is a good VO2 max for my age?
VO2 max declines about 1% per year after age 25. A value above the 75th percentile for your age/sex is considered athletic. Regular aerobic training can slow decline by up to 50% compared to sedentary individuals.
How can I estimate my VO2 max without a lab?
Field tests: the Cooper 12-minute run (VO2 max ≈ (distance in meters − 504.9) / 44.73), or a 1.5-mile timed run. Wearables like Garmin and Apple Watch estimate VO2 max from heart rate and pace during runs.