VO2 Max Calculator
Calculate your VO2 max and assess your cardiovascular fitness level
Running Performance
Understanding VO2 Max
What is VO2 Max?
- • Maximum oxygen uptake during exercise
- • Measured in ml/kg/min (milliliters per kilogram per minute)
- • Best indicator of cardiovascular fitness
- • Higher values indicate better aerobic capacity
- • Influenced by genetics, training, age, and gender
Improving VO2 Max:
- • High-intensity interval training (HIIT)
- • Long, steady-state cardio sessions
- • Tempo runs and threshold training
- • Cross-training with different activities
- • Consistent training over time
Fitness Categories (ml/kg/min):
Men (20-29 years):
Excellent: 56+, Good: 51-55, Fair: 45-50, Poor: 40-44
Women (20-29 years):
Excellent: 49+, Good: 43-48, Fair: 39-42, Poor: 35-38
Important Note:
These calculations provide estimates based on mathematical formulas. Actual VO2 max can only be precisely measured through laboratory testing with specialized equipment. Use these results as general fitness indicators and consult with fitness professionals for personalized training advice.