How the vo2 max calculator works
VO₂ max is the most oxygen your body can use during all-out exercise, measured in millilitres per kilogram of body weight per minute. Lab tests measure it directly on a treadmill or bike. This calculator uses the Uth–Sørensen–Overgaard–Pedersen formula (2004), which estimates it from the ratio of maximum to resting heart rate.
HRmax ≈ 208 − 0.7 × age (Tanaka formula)
If you have measured your true max heart rate (for example in a hard race or field test), enter it; an age-based estimate can be off by 10 bpm or more. The fitness rating is a rough guide based on typical values by age and sex from published norms such as the Cooper Institute's.
Worked example
A 35-year-old with a resting heart rate of 60 bpm has an estimated max of 208 − 24.5 = 183.5 bpm. VO₂ max ≈ 15.3 × 183.5 ÷ 60 = 46.8 mL/kg/min, which rates as excellent for a man of that age. If regular training lowered resting heart rate to 52 bpm, the estimate would rise to about 54.
Frequently asked questions
What is a good VO₂ max?
For adults, roughly 35 to 45 is average to good for men and 30 to 40 for women, falling with age. Elite endurance athletes reach 70 to 85.
How accurate is the heart rate method?
It is a rough estimate, typically within about 10 to 15% of lab results for trained people, and less reliable for others.
Can I improve my VO₂ max?
Yes. Most people can raise it 10 to 20% with a few months of consistent aerobic and interval training.
Why does VO₂ max matter?
Higher cardiorespiratory fitness is strongly linked to lower all-cause mortality in large studies.
Updated October 2026. Results are estimates for education, not financial or medical advice. All math runs in your browser; nothing you type is sent anywhere.