What is a good VO2 max?

For men aged 30–39: >50 mL/kg/min is excellent; 43–50 is good; 36–42 is fair. Elite male endurance athletes reach 70–80+. Women's values are typically 10–15% lower.

How can I improve my VO2 max?

High-intensity interval training (HIIT) is most effective — 4×4-minute intervals at 90–95% max HR, 3× per week. Consistent aerobic training over months also improves it significantly.

Is this estimate accurate?

The Uth-Sørensen formula correlates well with lab measurements (r≈0.82) but is an estimation. Factors like fitness level, age, and measurement accuracy affect results.

VO2 Max Calculator — Cardiorespiratory Fitness

VO2 max is the maximum rate at which your body can consume oxygen during exercise — the gold standard for measuring cardiorespiratory fitness. This calculator uses the Uth-Sørensen-Overgaard-Pedersen formula to estimate VO2 max from your resting and maximum heart rates. No lab required.

Maximum Heart Rate (bpm)

Resting Heart Rate (bpm)

How to Use This Calculator

1
Enter your maximum heart rate (use our Max HR Calculator or 208 − 0.7×age).
2
Enter your resting heart rate (measure first thing in the morning before getting up).
3
Click Calculate for your estimated VO2 max in mL/kg/min.

Frequently Asked Questions

VO2 max (maximal oxygen uptake) measures how efficiently your body uses oxygen during maximum exertion. It's expressed in millilitres of O₂ per kilogram of body weight per minute (mL/kg/min).

Related Calculators

❤️Max Heart Rate Calculator ❤️Heart Rate Zones Calculator ❤️Calories Burned Calculator