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VO₂ Max Calculator

Estimate aerobic fitness (VO₂max) from resting heart rate, the 1-mile walk test, or the 12-minute Cooper run test.

Health

VO₂ Max Calculator

Generated on April 25, 2026

Take first thing in the morning, before getting up.

Estimated VO₂ max — Good
47.7 mL/kg/min
≈ 13.6 METs · using Resting HR (Uth-Sørensen)

Where you sit on the fitness ladder

Bands shown for men aged 30-39
Poor
Excellent
You · 47.7
<38
≥38
≥41
≥47
≥51

Step-by-step calculation

Formula

Uth-Sørensen: VO₂max = 15.3 × (HRmax / HRrest). HRmax = 208 − 0.7 × age (Tanaka).

  1. 1Age: 30 yrs → HRmax (Tanaka) = 208 − 0.7×30 = 187.0 bpm.
  2. 2Resting HR: 60 bpm.
  3. 3VO₂max = 15.3 × (187.0 / 60) = 47.69 mL/kg/min.
  4. 4Most accurate when resting HR is taken first thing in the morning.
Field-test estimates have ±10-15% error compared to lab-based cardiopulmonary exercise testing (CPET). Useful for tracking your own progress over time, less useful for comparing to other people. VO₂ max declines ~1% per year after age 30 — but regular endurance training can offset 50-80% of that decline.

?What is the VO₂ Max Calculator?

The VO₂ Max Calculator estimates your maximum oxygen uptake — the gold-standard measure of aerobic fitness — using three field tests: (1) resting heart rate (Uth-Sørensen formula, easiest, no exercise needed), (2) the 1-mile walk test (Rockport, accessible to most people), and (3) the 12-minute Cooper run test (the original 1968 test, requires sustained running effort). Reports the result in mL/kg/min plus a fitness rating ('Excellent' to 'Poor') age- and sex-adjusted. METs equivalent shown for comparison to physical-activity guidelines.

The Formula

Uth-Sørensen: VO₂max = 15.3 × (HRmax / HRrest). Rockport: 132.853 − 0.0769×weight(lb) − 0.3877×age + 6.315(if M) − 3.2649×time(min) − 0.1565×HR_finish. Cooper: (distance_metres − 504.9) / 44.73.

VO₂max is your body's maximum rate of oxygen use during intense exercise (mL O₂ per kg body weight per minute). It's the single best predictor of cardiorespiratory fitness and all-cause mortality risk — a 1-MET (3.5 mL/kg/min) increase in cardiovascular fitness reduces mortality risk by ~10-15%. Lab-based testing (CPET) is the gold standard; field tests have ±10-15% error but are accurate enough for tracking personal progress and rough peer comparison.

Practical Examples

1

30-year-old male, resting HR 55 bpm: VO₂max ≈ 51 mL/kg/min (Uth-Sørensen) — Excellent rating.

2

Average sedentary 40-year-old: VO₂max around 35-40 mL/kg/min.

3

Elite male marathon runner: 70-85+ mL/kg/min. World record (Oskar Svendsen, cyclist): 96.7.

4

1-mile walk test in 14:00 with 130 bpm finish HR (70 kg, 35-yo male): VO₂max ≈ 39 — Average rating.

5

12-min Cooper run, 2,400 m covered: VO₂max ≈ 42 — Above-average for most age groups.

6

Each MET ≈ 3.5 mL/kg/min. Walking briskly = ~3 METs. Jogging = ~7 METs. Running 6 min/km = ~10 METs.

Frequently Asked Questions

Resting HR is easiest (no exercise) but least accurate — good for tracking change over time, less for absolute value. 1-mile walk works for most fitness levels. 12-min Cooper run is the most accurate but requires you to run hard — skip if untrained or unwell.

Popular Conversions

Jump to a ready-made conversion — useful for quick reference and sharing:

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