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VO2 Max Calculator
Calculate your maximum oxygen uptake and assess cardiovascular fitness level.
VO2 Max (Heart Rate Method)
Estimate VO2 Max using heart rate data
years
bpm
bpm
VO2 Max (Fitness Test)
Calculate VO2 Max from fitness test results
kg
Understanding VO2 Max
🫁 What is VO2 Max?
VO2 Max is the maximum rate of oxygen consumption during intense exercise. It's considered the gold standard for cardiovascular fitness.
- • Measured in mL of O₂ per kg body weight per minute
- • Higher values indicate better aerobic fitness
- • Improves with consistent aerobic training
- • Genetics account for 20-30% of VO2 Max
📊 Fitness Categories
Elite Athletes:60-85+ mL/kg/min
Excellent:45-60 mL/kg/min
Good:35-45 mL/kg/min
Average:25-35 mL/kg/min
Below Average:<25 mL/kg/min
💡 How to Improve VO2 Max
- • High-intensity interval training (HIIT) 2-3x per week
- • Long, steady-state cardio sessions
- • Progressive training load increases
- • Cross-training with different activities
- • Adequate recovery between intense sessions