VO2 Max Calculator

About VO2 Max Calculator

VO2 max measures aerobic fitness. Elite athletes: 70-85 mL/kg/min. Average adults: 35-45.

How to use this calculator

1. Enter the running performance details requested by the calculator.
2. Make sure the distance and time match the same run or test effort.
3. Submit the inputs to get your estimated VO2 max result.

The formula explained

• \(VO2 max\) = estimated maximal oxygen uptake, usually in milliliters per kilogram per minute
• \(d\) = running performance score based on the distance and time used by the calculator
• \(504.9\) = a constant used in the calculator's VO2 max estimation formula
• \(44.73\) = a constant used to scale the score into a VO2 max estimate

Step by step method

1. Choose a recent running effort that reflects your current fitness, such as a race or time trial.
2. Enter the required distance and finish time exactly as asked by the calculator.
3. Let the calculator apply its VO2 max estimation formula to your performance data.
4. Read the result as an estimate, not a medical measurement.

Worked example

Here is a simple example using a recent 5 km run completed in 25 minutes.

1. Use the calculator's running-performance formula to turn the 5 km, 25 minute effort into a performance score.
2. Apply the VO2 max equation: \(\text{VO}_2\text{max} = \frac{d - 504.9}{44.73}\).
3. If the performance score is 1792.05, then \(\frac{1792.05 - 504.9}{44.73} = 28.77\).

Tips and common mistakes

• Use a recent all-out effort for the most meaningful estimate.
• Make sure the distance and time are entered in the correct units.
• Do not compare estimates from different calculators unless they use the same formula.
• Treat the result as an estimate of fitness, not a diagnosis or lab test.

Frequently asked questions