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VO2 Max Calculator
Use this free VO2 max calculator to estimate your aerobic fitness in ml/kg/min with three methods: the Rockport 1-mile walk test, the Cooper 1.5-mile run test, or the Uth–Sørensen resting heart rate method. Pick the method that fits you, enter your numbers, and you will get your VO2 max plus a fitness rating for your age and sex.
Walk 1 mile as fast as you can on flat ground, then note your time and your heart rate at the finish line.
| Fitness rating | Good |
| Excellent starts at | 43 ml/kg/min |
| Average range | 33–37 ml/kg/min |
| Method used | Rockport 1-mile walk |
How it works
VO2 max is the maximum amount of oxygen your body can use during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Your heart pumps oxygen-rich blood to your muscles, and your muscles pull the oxygen out of it. The better that whole chain works, the higher your VO2 max and the faster you can run, cycle, or swim before you have to slow down. It is the single best number for aerobic fitness, and it also tracks closely with long-term heart health.
The Rockport walk test is the gentlest method. Walk one mile as fast as you can on flat ground, then record your time in minutes and your heart rate at the finish. The formula is: VO2 max = 132.853 − (0.0769 × weight in pounds) − (0.3877 × age) + (6.315 if male, 0 if female) − (3.2649 × time in minutes) − (0.1565 × heart rate). A faster walk and a lower finishing heart rate both raise the result, which is how the formula reads your fitness from a walk.
The Cooper test is simpler and harder: run 1.5 miles as fast as you can and record your time. The formula is: VO2 max = 483 ÷ time in minutes + 3.5. A 12-minute run gives 43.8 ml/kg/min, and every minute faster adds several points. The Uth–Sørensen method needs no exercise test at all: VO2 max = 15.3 × (max heart rate ÷ resting heart rate). A low resting heart rate and a high max heart rate both point to a strong, efficient heart, so the ratio between them is a useful shortcut.
Your fitness rating compares your VO2 max with typical values for your age and sex, using standard fitness norms. VO2 max naturally falls with age — about 1 percent a year after age 30 — and is typically 10 to 15 percent higher in men than in women, mainly because men on average have more muscle and more blood volume. That is why the same number can be excellent for a 60-year-old woman and only average for a 25-year-old man. The rating table in the result shows where the bands sit for your age group, so you can see how far you are from the next level up.
Worked example
A 40-year-old man weighing 170 pounds walks one mile in 15 minutes, with a heart rate of 120 bpm at the finish.
Step 1: Start with 132.853.
Step 2: Subtract 0.0769 × 170 = 13.07, giving 119.78.
Step 3: Subtract 0.3877 × 40 = 15.51, giving 104.27.
Step 4: Add 6.315 for male, giving 110.59.
Step 5: Subtract 3.2649 × 15 = 48.97, giving 61.61.
Step 6: Subtract 0.1565 × 120 = 18.78, giving 42.8 ml/kg/min.
The tool shows the same result: a VO2 max of 42.8 ml/kg/min, rated Good for a man aged 40 to 49, where Good starts at 38 and Excellent starts at 43. He is just below Excellent — a few weeks of interval training could push him over the line.
FAQ
What is VO2 max?
VO2 max is the maximum amount of oxygen your body can use during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). It is the best single number for aerobic fitness: a higher VO2 max means your heart, lungs, and muscles can deliver and use more oxygen, so you can run, cycle, or swim faster for longer.
What is a good VO2 max?
It depends on your age and sex, because VO2 max falls with age and is typically higher in men than in women. For a man aged 40 to 49, about 38 to 42 ml/kg/min is good and above 43 is excellent. For a woman the same age, about 33 to 37 is good and above 38 is excellent. Untrained adults usually score in the 30s, while trained endurance athletes often score in the 50s and 60s.
Which VO2 max method should I use?
Use the Rockport walk test if you prefer walking: walk one mile as fast as you can and record your time and heart rate at the finish. Use the Cooper test if you run: run 1.5 miles as fast as you can and record your time. Use the resting heart rate method if you know your resting and maximum heart rates and want a quick estimate with no exercise test at all.
How accurate are these VO2 max estimates?
Field estimates are usually within about 10 to 15 percent of a lab test. The Rockport walk test is accurate to roughly 3 to 5 ml/kg/min, the Cooper run test is similar, and the resting heart rate method is the roughest of the three. A lab test on a treadmill or bike, breathing through a mask that measures oxygen, is the only way to get an exact number.
How can I improve my VO2 max?
Do two or three hard sessions a week: intervals of 3 to 5 minutes at a pace you can hold for only a few minutes, with easy recovery between them, plus longer steady sessions in Zone 2. Most people gain 10 to 20 percent in a few months of regular training. Losing excess weight also raises VO2 max, because the number is divided by body weight.