VO2 Max Calculator

Improve Your VO2 Max - The Comprehensive Guide

Want to know your VO2 max? Use the VO2 Max Calculator to estimate your VO2 max based on your age and gender. The VO2 max calculator uses 4 methods that you can use to calculate your VO2 max.

Your VO2 Max is .
improve your VO2 max

VO2 Max Essentials

The Comprehensive VO2 Max Guide - Aerobic fitness, how to improve it, and what it means for health, performance, and longevity

Method 1 - Resting Heart Rate

Method 2 - 1 Mile Walk Test

Method 3 - 3 Minutes Step Test

Method 4 - 1.5 Mile Run / Walk Test

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VO2 Max Chart

The VO2 Max Chart by age for men and women are shown below. You can use the VO2 max chart or the VO2 max calculator to see what is a good VO2 max for your age and geneder.

VO2 Max Chart By Age For Men
VO2 Max Age 5% 10% 25% 50% 75% 90% 95%
20-29 29.0 32.1 40.1 48.0 55.2 61.8 66.3
30-39 27.2 30.2 35.9 42.4 49.2 56.5 59.8
40-49 24.2 26.8 31.9 37.8 45.0 52.1 55.6
50-59 20.9 22.8 27.1 32.6 39.7 45.6 50.7
60-69 17.4 19.8 23.7 28.2 34.5 40.3 43.0
70-79 16.3 17.1 20.4 24.4 30.4 36.6 39.7

VO2 Max Chart By Age For Women
VO2 Max Age 5% 10% 25% 50% 75% 90% 95%
20-29 21.7 23.9 30.5 37.6 44.7 51.3 56.0
30-39 19.0 20.9 25.3 30.2 36.1 41.4 45.8
40-49 17.0 18.8 22.1 26.7 32.4 38.4 41.7
50-59 16.0 17.3 19.9 23.4 27.6 32.0 35.9
60-69 13.4 14.6 17.2 20.0 23.8 27.0 29.4
70-79 13.1 13.6 15.6 18.3 20.8 23.1 24.1

VO2 Max By Age Percentile
Percentile 5% 10% 25% 50% 75% 90% 95%
Fitness Level Very Poor Poor Fair Average Good Very Good Excellent

What is VO2 Max?

Maximal Oxygen Uptake or VO2 Max is the maximum amount of oxygen your body can utilize during intense exercise. VO2 Max is a key that measures your cardiovascular fitness and aerobic endurance. The higher your VO2 max, the better your cardiovascular system, which means you can exercise longer with more intensity.

How does VO2 Max Work?

VO2 Max is one of the best measures of aerobic capacity and endurance. Whether you are a professional athlete or a casual runner, cyclist, swimmer, you can use the VO2 max to track your training and gauge your performance. VO2 max will determine how effective your training plans are, so you know how to improve and take your fitness to the next level.

How to Calculate VO2 Max?

There are many ways and formulas that you can use to calculate your VO2 Max. The most popular methods are resting heart rate, 1 mile walk test, 3 minute step test, 1.5 mile run/walk test.

How to Use the VO2 Max Calculator?

We have developed a set of tools that allows you to calculate VO2 Max quickly. You can use any of the 4 VO2 max calculators based on your age, gender, weight, and activity level. The resting heart rate calculates your VO2 max based on your age and resting heart rate. The 1 mile walk test is calculated based on your age, gender, weight, walking time, and pulse. The 3-minute step test is calculated based on gender and pulse. The 1.5 mile run/walk test calculates your VO2 max based on test completion time in minutes. If you already know your VO2 max, you can enter your age and gender, our VO2 max calculator will tell you how your VO2 max stands compared to people with the same gender and age range.
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