VO₂ Max Calculator 🫁

Estimate your maximal oxygen uptake (VO₂ Max) using time-based or distance-based field tests.

1. Test Selection

Select VO₂ Max Test Method

Measure the maximum distance you can run in 12 minutes.

2. Personal Data & Units

Gender

Age (Years)

Weight (kg)

Select Units:

3. Test Results

Your Cardiovascular Fitness Assessment

Estimated VO₂ Max

ml/kg/min (Milliliters of Oxygen per Kilogram per Minute)

Fitness Category

Relative & Absolute Rate

Absolute VO₂ Max Rate
METs (Metabolic Equivalents)

VO₂ Max Classification for Your Age

Category	Range (ml/kg/min)

Calculation Methods Explained

VO₂ Max is the maximum rate of oxygen consumption measured during incremental exercise. Field tests use time, distance, and basic personal data (age, weight) to predict this value.

Cooper 12-Minute Test Formula

Based on the maximum distance (D) covered in 12 minutes (D in meters, VO₂ Max in ml/kg/min):

$$ \text{VO₂ Max} = (\text{D}_{\text{meters}} - 504.9) / 44.73 $$

Rockport 1 Mile Walk Test Formula

A sub-maximal test based on time (T), weight (W in kg), gender (G), heart rate (HR), and age (A):

$$ \text{VO₂ Max} = 139.672 - (0.166 \times \text{W}) - (0.387 \times \text{A}) - (0.164 \times \text{HR}) - (3.26 \times \text{T}) - (3.26 \times \text{G}) $$

Note: Each test has its own specific equation, often using various coefficients and gender/age adjustments.