VO2 Max Calculator

How to use this calculator

Enter your values after choosing the type of calculation in the tabs. The result updates as you type; press Calculate to confirm and jump to the result on mobile. Use Share to send the calculator with your result.

VO2 max formulas

Kenneth Cooper published the 12-minute test in 1968. The heart-rate ratio method comes from Uth et al. (2004) and was developed in trained men, so it’s the roughest of the three.

What VO2 max means

VO2 max is the most oxygen your body can use during all-out exercise, in milliliters per kilogram of body weight per minute. It’s a strong marker of cardiorespiratory fitness: values typically decline with age and rise with endurance training. Untrained adults often fall roughly between 30 and 45 mL/kg/min, while elite endurance athletes can exceed 70.

How to improve it

• Build an aerobic base with regular easy cardio.
• Add intervals at high intensity (3–5 minutes hard, equal recovery) once or twice a week.
• Lose excess body fat (VO2 max is per kg).

Frequently asked questions

About this tool

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Last updated

31 Oct 2026

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