VO2 Max Calculator
Estimate your VO₂ max, a key measure of aerobic fitness, from heart rates or a 12-minute run.
About the VO2 Max Calculator
VO₂ max is the most oxygen your body can use during hard exercise, per kg of body weight. The Uth method uses the ratio of maximum to resting heart rate; the Cooper test uses how far you can run in 12 minutes. Both are approximations of a laboratory treadmill test.
The formula
Uth: VO₂max = 15.3 × HRmax ÷ HRrest; Cooper: (metres − 504.9) ÷ 44.73
Worked example
Example: Estimated VO₂ max = 46.4 mL/kg/min
- Inputs: Method: Heart rate ratio (Uth); Maximum heart rate: 200 bpm; Resting heart rate: 66 bpm.
- Formula: Uth: VO₂max = 15.3 × HRmax ÷ HRrest; Cooper: (metres − 504.9) ÷ 44.73
- Result: Estimated VO₂ max = 46.4 mL/kg/min
Things to keep in mind
- This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.
- Rating bands vary with age and sex; these are rough guides for adults aged about 30–50.
Questions people ask
Can I improve my VO₂ max?
Yes, by 10–20% or more with interval and endurance training.
What's elite?
Endurance champions reach 70–90 mL/kg/min.