🏃VO2 Max Calculator

Estimate your VO2 max from running performance data.

1.5 Mile Run Time

Age

About VO2 Max Calculator

Estimate your VO2 max — the maximum rate at which your body can consume oxygen during intense exercise — from a simple running test or race time. VO2 max is the gold standard measure of cardiovascular fitness and aerobic capacity, and a higher score correlates strongly with overall health and longevity. This calculator uses validated field test formulas so you don't need a lab.

How to Use VO2 Max Calculator

1
Step 1
Choose a test method: enter a recent race time and distance, or use the 1.5-mile run time test.
2
Step 2
Enter your data (time, distance, age, and weight as required by the test).
3
Step 3
View your estimated VO2 max and see where it ranks on the fitness classification chart.

Common Use Cases

Endurance athletes tracking aerobic fitness improvements between training cycles
Runners estimating race performance potential at different distances
Fitness enthusiasts benchmarking their cardiovascular health over time
Personal trainers assessing clients' aerobic fitness baseline at the start of a program

Frequently Asked Questions

What is a good VO2 max score?

Average VO2 max varies by age and gender. For a 30-year-old male, average is around 40–45 ml/kg/min; for a female, 33–38. Elite endurance athletes can exceed 70 (men) or 60 (women).

How can I improve my VO2 max?

High-intensity interval training (HIIT) and sustained aerobic training are the most effective methods for raising VO2 max. Improvements of 10–25% are achievable with consistent training over several months.

How accurate is this calculator?

Field test estimates typically have a margin of error of 3–5 ml/kg/min. Lab-based VO2 max testing (maximal treadmill test with gas analysis) is the most accurate but requires professional equipment.