Cardio tool
VO2 max calculator
VO2 max is the maximum oxygen your body can use during hard exercise — a top marker of aerobic fitness. This estimates it from resting heart rate: VO2max ≈ 15.3 × (max HR ÷ resting HR). A lower resting HR generally means higher fitness.
Based on an estimated max HR of 187 bpm. A lab test is more precise.
The basics
What is VO2 Max?
VO2 max is the maximum rate (ml/kg/min) at which your body can use oxygen during intense exercise — one of the best single measures of cardiorespiratory fitness and a strong predictor of long-term health. A lab test is most accurate, but the Uth–Sørensen method estimates it well from the ratio of your maximum to resting heart rate. Measure resting HR first thing in the morning for the best reading.
How to use it
- 1Enter your age. Used to estimate your maximum heart rate.
- 2Enter resting heart rate. Measure it first thing in the morning, before getting up, for the most reliable number.
- 3Read your VO2 max. Your estimated VO2 max and fitness band appear instantly.
FAQ
VO2 Max Calculator — questions
What is a good VO2 max?
It depends on age and sex, but broadly: 40+ ml/kg/min is good for most adults, 50+ is excellent, and endurance athletes often exceed 60. Trends matter more than a single estimate.
How can I improve my VO2 max?
Regular aerobic training — a mix of Zone 2 base work and interval sessions — raises VO2 max over weeks to months. A falling resting heart rate over time is a good sign it's improving.
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