VO2 Max Calculator

VO2 max is the maximum volume of oxygen your body can use during intense exercise, measured in milliliters per kilogram of body weight per minute (mL/kg/min). It is a laboratory marker of aerobic fitness and is associated with endurance performance and long-term cardiovascular health.

Each option is a field estimate, not a direct measurement. The Cooper test may suit healthy adults who can run continuously, while Rockport is a lower-impact walking option. The calculator cannot determine which test is appropriate for you. A graded laboratory test with gas analysis is the direct reference measurement.

No. The formulas in this calculator are exercise science estimates with typical errors of 10-15% versus a lab-measured VO2 max. They are designed for self-tracking and training planning, not for medical diagnosis. If you have heart disease or feel chest pain on exertion, talk to a physician before attempting any maximal field test.

For an active adult male aged 20-29, anything above 51 mL/kg/min is excellent and above 57 is superior. For an active adult female in the same band, 41 and above is excellent and 45 and above is superior. The targets drop by 3-5 points per decade after 30. Elite endurance athletes sit between 70 and 90.

Regular endurance training can improve aerobic fitness, but the response and time course vary with starting fitness, health, training history, and measurement method. Use this calculator to compare similar tests over time, not to promise a specific gain. Seek medical guidance before maximal exercise if you have symptoms or a condition that could make exertion unsafe.