A VO2 max calculator is used to estimate an individual’s maximum oxygen uptake during intense exercise. VO2 max, short for “Volume of Oxygen Maximum,” is a key indicator of cardiovascular fitness and endurance.
By inputting variables such as age, gender, resting heart rate, and activity level, the calculator provides an estimate of VO2 max. This information is valuable for designing personalized training programs, setting fitness goals, and monitoring overall health.
VO2 Max Chart by Age
| Age Group | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| 20-29 | < 32 | 32-37 | 38-43 | 44-50 | > 50 |
| 30-39 | < 31 | 31-35 | 36-41 | 42-47 | > 47 |
| 40-49 | < 29 | 29-33 | 34-39 | 40-45 | > 45 |
| 50-59 | < 26 | 26-30 | 31-35 | 36-41 | > 41 |
| 60+ | < 23 | 23-27 | 28-32 | 33-37 | > 37 |
Values are in ml/kg/min and represent VO2 max for men. For women, subtract 5-7 ml/kg/min from each category.
VO2 Max Formula
The VO2 max formula is the Rockport Walking Test formula:
VO2 max = 132.853 - (0.0769 W) - (0.3877 A) + (6.315 G) - (3.2649 T) - (0.1565 * H)Where:
- W = Weight in pounds
- A = Age in years
- G = Gender (0 for women, 1 for men)
- T = Time to walk 1 mile in minutes and hundredths
- H = Heart rate at end of walk
Let’s calculate VO2 max for a 30-year-old man weighing 180 pounds who walked 1 mile in 13 minutes and 30 seconds with a final heart rate of 160 bpm.
VO2 max = 132.853 - (0.0769 180) - (0.3877 30) + (6.315 1) - (3.2649 13.5) - (0.1565 160)
= 132.853 - 13.842 - 11.631 + 6.315 - 44.076 - 25.04
= *44.579 ml/kg/minThis person’s estimated VO2 max is approximately 44.6 ml/kg/min, which falls in the “Good” category for their age group.
How do I calculate my VO2 Max?
To calculate your VO2 max, you can use various methods:
Laboratory test: The most accurate method involves running on a treadmill or cycling while wearing a mask that measures oxygen consumption.
Field tests: These include:
- Cooper test (12-minute run)
- Rockport Walking Test (1-mile walk)
- Beep test (multi-stage fitness test)
Estimation formulas: Using heart rate data and other factors to estimate VO2 max.
Example using the Cooper test:
- Run as far as you can in 12 minutes on a track.
- Measure the distance covered in meters.
- Use the formula: VO2 max = (Distance in meters – 504.9) / 44.73
If you ran 2800 meters in 12 minutes:
VO2 max = (2800 - 504.9) / 44.73
= 2295.1 / 44.73
= 51.3 ml/kg/minThis result indicates an excellent VO2 max for most age groups.