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)

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