Free VO2 Max Calculator - Estimate Your Aerobic Fitness
Estimate your aerobic cardiovascular fitness level (VO2 Max) based on running performance.
Formula & Methodology
The VO2 Max Calculator estimates your maximum oxygen uptake from your heart-rate data — dividing your maximum heart rate by your resting heart rate and multiplying by 15.3 — or from a Cooper 12-minute run distance using (distance in metres minus 504.9) divided by 44.73. Higher values indicate better cardiovascular fitness.
- VO₂max = 15.3 × (MaxHR / RestingHR)
- Cooper test: VO₂max = (Distance in m − 504.9) / 44.73
Worked Example
Using the VO2 Max Calculator: apply the formula above to your input values. For instance, VO₂max = 15.3 × (MaxHR / RestingHR), then Cooper test: VO₂max = (Distance in m − 504.9) / 44.73. The tool performs each step instantly and shows the result.
Frequently Asked Questions
What is VO2 max?
It is the maximum volume of oxygen your body can use during intense exercise, a key measure of cardiovascular fitness.
What is a good VO2 max?
It varies by age and sex, but higher values indicate better aerobic fitness and endurance capacity.
How can I improve my VO2 max?
Regular aerobic training, especially interval work at high intensity, is the most effective way to raise it over time.