Calculate Your VO2 Max
Fitness Analysis
Enter your details to calculate your VO2 Max score and see your cardiovascular fitness level.
Your VO2 Max score indicates good cardiovascular fitness for your age group.
To improve your VO2 Max, focus on high-intensity interval training and endurance exercises.
Understanding VO2 Max
VO2 Max (maximal oxygen consumption) is the maximum rate of oxygen consumption measured during incremental exercise. It's the best measure of cardiovascular fitness and aerobic endurance.
Why VO2 Max Matters
Your VO2 Max score is a powerful indicator of your overall health and fitness:
- Predicts athletic performance in endurance sports
- Indicates cardiovascular health and disease risk
- Helps track fitness progress over time
- Provides personalized training intensity zones
How It's Calculated
This calculator uses the scientifically validated Rockport Walking Test formula:
VO2 Max = 132.853 - (0.0769 × weight) - (0.3877 × age) + (6.315 × gender) - (3.2649 × time) - (0.1565 × heart rate)
Where gender is 1 for male and 0 for female, weight is in pounds, and time is in minutes for a 1-mile walk.
Frequently Asked Questions
What is a good VO2 Max score?
VO2 Max scores vary by age and gender. For men 30-39, 40-50 is average, 50-55 is good, and above 55 is excellent. For women in the same age group, 35-40 is average, 40-45 is good, and above 45 is excellent.
How can I improve my VO2 Max?
The most effective ways to improve VO2 Max include high-intensity interval training (HIIT), tempo runs, long slow distance training, and consistent aerobic exercise. Improvement requires consistent effort over several weeks.
How accurate is this calculator?
This calculator provides a reliable estimate of VO2 Max using the scientifically validated Rockport Walking Test. While not as precise as laboratory testing, it's highly accurate for fitness assessment purposes when measurements are taken correctly.
How often should I measure my VO2 Max?
For most people, testing every 8-12 weeks is sufficient to track progress. Competitive athletes may test more frequently during training cycles. Always test under similar conditions for accurate comparisons.