VO2 Max Estimator
Your aerobic fitness number.
VO2 Max Estimator
undefined
Calculated instantly
Embed this calculator
Put this calculator on your own site with the snippet below. The frame contains the tool only, reports its own height, and carries a visible link back to the full page. Embedding is free; keep the attribution link as it is, and do not wrap the frame in a way that hides it.
Preparing the embed code for this page...
What This Calculator Does
The VO2 Max Estimator calculates your maximum oxygen uptake from a recent run time trial. VO2 max is the gold standard measure of aerobic cardiovascular fitness.
How It Works
Run a known distance at maximum effort. The Cooper formula estimates VO2 max as 483 / time in minutes + 3.5.
Example
A 5K in 25 minutes: VO2 max = 483 / 25 + 3.5 = 22.8 ml/kg/min.
Formula
VO2 max = 483 / T(min) + 3.5Reading the Results
Estimated VO2 Max
Your estimated maximal oxygen uptake. Higher values indicate better aerobic fitness.
Frequently Asked Questions
What is a good VO2 max?
For men, average is 40-50, good is 50-60, elite is 60-80+. For women, average is 30-40, good is 40-50, elite is 55-75+.
How do I improve my VO2 max?
Consistent interval training (4x4 minute hard efforts), tempo runs, and increasing weekly mileage are most effective.
Is this as accurate as a lab test?
Field tests agree with lab testing within about 5-10%. Consistent conditions improve reliability.