VO2 Max Calculator
Estimate your cardiorespiratory fitness (VO2 max) from your resting heart rate or a Cooper 12-minute run test, with a fitness category for your age and sex.
Not medical or coaching advice. This VO2 max calculator gives an estimate only, for general fitness information, it is not medical or coaching advice. If you have a heart condition or are new to intense exercise, speak to a doctor before a maximal-effort fitness test.
Enter your details
Your estimated VO2 max and fitness category appear here as you type.
How VO2 max is estimated
VO2 max is the maximum amount of oxygen your body can use during intense exercise, measured in millilitres per kilogram of body weight per minute (ml/kg/min), it's one of the best available markers of cardiovascular fitness. This calculator offers two field-test estimates: the resting heart-rate method (VO2max = 15.3 × maxHR ÷ restingHR, where maxHR = 220 − age), and the Cooper 12-minute run test, which uses the distance you cover in 12 minutes. Neither replaces a lab-measured VO2 max using a treadmill and gas-analysis mask, but both give a useful estimate to track your fitness over time.
Related calculators
- Heart Rate Zones CalculatorYour estimated maximum heart rate and five training zones in bpm, from warm-up to maximum effort.
- Body Fat CalculatorEstimate your body fat percentage, fat mass and lean mass using the US Navy circumference method.
- Water Intake CalculatorHow much water to drink each day based on your bodyweight and exercise, in litres and 250ml glasses.
- One-Rep Max CalculatorEstimate your one-rep max from a lighter set using the Epley and Brzycki formulas, plus a full %1RM training table.
- Protein Intake CalculatorYour daily protein target in grams by goal, maintain, active, build muscle or cut, plus an example day of meals.
- Sleep CalculatorFind the best time to go to bed or wake up, based on 90-minute sleep cycles.