VO2 Max Calculator
VO₂ max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise. It is the gold standard measure of cardiovascular fitness. Elite athletes have VO₂ max values of 60–90 mL/kg/min; average adults 35–45.
- 1Lab testing: measured directly during an incremental exercise test to exhaustion
- 2Field estimate from 5K race time: VO₂ max ≈ 29.54 − 2.93 × (5K time in minutes / speed factor)
- 3Cooper test: VO₂ max ≈ (distance in metres − 504.9) / 44.73
- 4Resting HR method: VO₂ max ≈ 15 × (max HR / resting HR)
5K in 20 minutes=VO₂ max ≈ 55 mL/kg/minAbove average for recreational runner
5K in 30 minutes=VO₂ max ≈ 40 mL/kg/minAverage for active adult
| Category | VO₂ Max (mL/kg/min) | Fitness Level |
|---|---|---|
| Superior | > 54 | Elite athlete |
| Excellent | 47–53 | Very fit |
| Good | 42–46 | Above average |
| Fair | 37–41 | Average |
| Poor | < 37 | Below average |
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