CalculatorsBody and fitnessVO2 max calculator
VO2 max calculator
Estimate your VO2 max without a lab, from your heart rates or a 12-minute run, and watch the number that's most linked to a long life.
47.5mL/kg/min
Higher fitness
10.9 METs or more was the high-fitness group, which had the lowest death rates.
- In METs
- 13.6One MET is 3.5 mL/kg/min
- Estimated max heart rate
- 180 bpm208 − 0.7 × age
See the working
Uth: VO2 max = 15.3 × max heart rate ÷ resting heart rate15.3 × 180 ÷ 58 = 47.5A formula, not a lab test, and it can be off by several points. Its best use is watching your own number move.
Why this number matters
VO2 max is the most oxygen your body can use at full effort. It's one of the strongest things we can measure for predicting long-term health. In a large analysis, each extra 1 MET of fitness went with about 13% lower risk of death from any cause over the study period.
It's also trainable at almost any age, and that's what makes it worth following.
How close is an estimate?
A lab test with a mask is the gold standard. The heart rate method is the easiest, and it was built on trained men, so it can run high or low for others. The Cooper run is closer if you pace it well and truly run hard for all 12 minutes.
Pick one method and stick to it. Your trend matters more than the exact figure.
Questions
What's a good VO2 max?
It depends on age and sex. In the study we use here, 10.9 METs (about 38 mL/kg/min) or more was the high-fitness group across adults.
How do I raise it?
Most people improve with regular easy cardio plus one or two hard sessions a week, built up over months.
How do I find my max heart rate?
A hard, supervised test is the only true measure. Otherwise we use 208 − 0.7 × age, which can be off by 10 beats or more.
Is my watch more accurate than this?
Often, because it sees your real workouts. But it's an estimate too, so watch your trend on one device.
Sources
- Kodama S et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events. JAMA, 2009.
- Uth N et al. Estimation of VO2max from the ratio between HRmax and HRrest. Eur J Appl Physiol, 2004.
- Cooper KH. A means of assessing maximal oxygen intake. JAMA, 1968.
- Tanaka H et al. Age-predicted maximal heart rate revisited. JACC, 2001.
Written by LifeFrom from the sources above, and not yet reviewed by a clinician. An estimate for your own understanding: it doesn't diagnose or treat anything, and it doesn't replace your doctor.
