VO2 Max Calculator
Estimate your VO2 max from a running performance.
VO2 max measures cardiovascular fitness and aerobic capacity.
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Estimated VO2 Max
VO2 max (maximal oxygen uptake) is the maximum rate of oxygen your body can use during intense exercise. It is the gold standard measure of cardiovascular fitness.
Cooper 12-Minute Run Test:
VO2 max (ml/kg/min) = (Distance in meters - 504.9) / 44.73
Jack Daniels VDOT (from race performance): This calculator uses a simplified estimation based on race pace:
Speed (m/min) = Distance (m) / Time (min)
VO2 max ≈ -4.60 + 0.182258 × Speed + 0.000104 × Speed²
VO2 max classifications (ml/kg/min):
| Category | Men | Women |
|---|---|---|
| Excellent | 50+ | 45+ |
| Good | 42–49 | 38–44 |
| Average | 35–41 | 31–37 |
| Below Average | 30–34 | 25–30 |
| Poor | Below 30 | Below 25 |
What affects VO2 max:
- Genetics (accounts for ~50%)
- Training (especially high-intensity intervals)
- Age (declines ~1% per year after age 25)
- Altitude (lower at high altitude)
Improving VO2 max:
- High-intensity interval training (HIIT)
- Tempo runs
- Long slow distance runs
- Consistency over months