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Free VO₂ max calculator for aerobic capacity in mL/kg/min. Use resting heart rate (Uth-Sørensen), Cooper-style distance from a 12-minute run, or the Rockport 1-mile fitness walk. Results include a simple age- and sex-adjusted fitness band.
Last updated: April 11, 2026
Building muscle while cutting fat? Body recomposition calculator
Measure after waking for best consistency.
Estimated VO₂ max
47.7
mL/kg/min
Good / Above Average
Field estimates only
Lab metabolic testing with a mask is the gold standard. Compare trends using the same method each time.
Best for
Quick screening
Uses Tanaka max HR (208 − 0.7×age) and VO₂ ≈ 15.3×(max/resting). No workout required.
Best for
Runners & track tests
VO₂ max ≈ 35.97×miles − 11.29. Cover as much distance as you safely can in 12 minutes.
Best for
Low-impact testing
Brisk mile walk with immediate post-walk HR; regression includes age, weight, and sex.
Unit
Relative aerobic power
Normalizes oxygen use by body mass so different-sized athletes can be compared.
Labels
Excellent / good / average
Thresholds shift by decade; the form shows where your estimate falls today.
Accuracy
Estimate, not diagnosis
Use the same test conditions when tracking progress; avoid mixing methods week to week.
Age 30, resting HR 60 bpm → estimated max HR 187 → VO₂ max ≈ 47.7 mL/kg/min.
Each mode applies a published regression or ratio model used in fitness testing. None replaces spirometry during graded exercise in a lab; they are practical tools when a metabolic cart is not available.
Plan training intensity with our target heart rate calculator.
Get a Custom Calculator for Your PlatformAge 30, RHR 55 bpm
Max HR = 187
VO₂ = 15.3×(187/55) ≈ 52.0
1.80 miles in 12 min
VO₂ = 35.97×1.8 − 11.29 ≈ 53.5
Male, 40 yr, 180 lb, 15:30 mile, HR 120
≈ 40.4 mL/kg/min (full arithmetic in tool)
Share it with your running club or training group.
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