VO₂ Max Estimator
Calculate your cardiovascular fitness based on running performance
Race Performance
Cooper Test
Heart Rate Method
Please enter a valid distance
Please enter a valid time
Please enter a valid age (15-100)
Please enter a valid distance
Please enter a valid age (15-100)
Please enter a valid heart rate (30-120 bpm)
Please enter a valid heart rate (120-220 bpm)
Please enter a valid age (15-100)
Your Estimated VO₂ Max Results
Fitness Classification
Training Zones
| Zone | % of VO₂ Max | Description | Training Benefit |
|---|
Equivalent Race Times
| Distance | Estimated Time |
|---|
About VO₂ Max
VO₂ max is the maximum rate of oxygen consumption measured during incremental exercise. It's widely considered the gold standard for measuring cardiovascular fitness and aerobic endurance.
This calculator provides an estimate based on your performance data. For the most accurate measurement, a laboratory test is recommended.
How We Calculate Your VO₂ Max:
- Race Performance Method: Uses the Daniels & Gilbert formula based on your race time and distance.
- Cooper Test Method: Uses the distance covered in a 12-minute run to estimate VO₂ max.
- Heart Rate Method: Uses the relationship between heart rate and oxygen consumption.
How to Improve Your VO₂ Max:
- High-intensity interval training (HIIT)
- Tempo runs and threshold training
- Long, slow distance runs (building aerobic base)
- Consistent training over time
