VO₂ Max Calculator
Estimate your VO₂ max — the maximum amount of oxygen your body can use during hard exercise, and the single best number for aerobic fitness — without a lab test. This calculator uses the resting heart-rate method, which needs only your age and resting pulse. Enter both to get an estimate in millilitres of oxygen per kilogram per minute.
The VO₂ max formula
Uth et al. (2004): VO₂ max ≈ 15.3 × (HRmax ÷ HRrest), with HRmax = 220 − age. A lower resting heart rate raises the estimate, reflecting a stronger, more efficient heart.
Frequently asked questions
How is VO₂ max estimated from resting heart rate?
This tool uses the Uth–Sørensen–Overgaard–Pedersen formula: VO₂ max ≈ 15.3 × (maximum heart rate ÷ resting heart rate), with maximum heart rate taken as 220 − age. A 30-year-old with a resting pulse of 60 bpm has an estimated max HR of 190 and a VO₂ max of about 15.3 × (190 ÷ 60) ≈ 48 ml/kg/min. A lower resting heart rate — a sign of a well-trained heart — gives a higher estimate.
What is a good VO₂ max?
A good VO₂ max depends heavily on age and sex. As a rough guide for adults, under about 30 ml/kg/min is low, 30–45 is average, 45–55 is good, and above 55 is excellent — elite endurance athletes can exceed 70. Because true norms are age- and sex-specific, treat the band shown here as approximate.
How accurate is the resting heart-rate method?
The resting heart-rate method is a convenient screening estimate, not a measurement. It relies on the rough “220 − age” maximum-heart-rate rule, which can be off by 10–12 bpm for an individual, and on a single resting-pulse reading. A graded exercise test with gas analysis, or a good running/cycling field test, gives a far more accurate VO₂ max.
How do I measure my resting heart rate?
To measure your resting heart rate, take your pulse first thing in the morning before getting up, or after sitting quietly for several minutes. Count the beats for 60 seconds, or for 30 seconds and double it. A fitness tracker’s resting-heart-rate figure works too. Caffeine, stress and illness all raise it, so use a calm, rested reading.
Can I improve my VO₂ max?
VO₂ max is trainable for most people. Regular aerobic training — especially a mix of steady endurance work and higher-intensity intervals — raises VO₂ max over weeks to months, and it tends to lower resting heart rate, which is why the estimate improves. Genetics and age set the ceiling, but most people have substantial room to move within it.
This is a reference tool, not a diagnosis or medical advice. Results depend on the laboratory, assay and clinical context, and reference intervals vary between labs and by age and sex — always read your result against the range printed on your own report and discuss it with a qualified healthcare professional.
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