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VO2max Calculator Calculate Your VO2max! These VO2 max calculators will allow you to quickly calculate your VO2 max.

 There are four VO2max calculators on this page. Each VO2max calculator provides an estimate of your VO2max. The first calculator does not require any physical exertion and is very quick and reliable. The second, third, and fourth calculators estimate your VO2max based on your performance of a unique physical exertion test. Scroll through the entire page to view them all!
 

VO2max Calculator - Resting Heart Rate Based

 Instructions for this VO2max Calculator

  No physical exertion is required for this VO2max calculator. You simply need to take your resting heart rate for 20 seconds and enter the number of beats that you count, along with your age, into the form below.
 

Not sure what your results mean? Memorize the number and then click here.


VO2max Calculator - One Mile Walk Test

 Instructions for this VO2max Calculator

  To perform this VO2max test you'll need to find an appropriate walking location and measure out a distance of exactly 1 mile (1 mile is 5280 feet, or 1609 meters). Have a stopwatch with you to record the exact time it will take you to walk the measured 1 mile distance. Do some light stretching and warm up walking before your test. When you are ready, walk the measured distance of 1 mile as quickly as you can. Do not run, simply walk as fast as you can. At the end of the 1 mile course immediately stop your stopwatch and take your pulse for 10 seconds. Record the time it took you to walk the 1 mile and your 10 second pulse count. Then cool down for a few minutes by walking slowly. Once all of this is done, enter your data into the relevant fields below to calculate your estimated VO2max.
 

Not sure what your results mean? Memorize the number and then click here.


VO2max Calculator - Three Minute Step Test

 Instructions for this VO2max Calculator

  To perform this VO2max test you'll need a step that is 16.25 inches from ground level, a stopwatch, and a metronome. Do some light stretching before your test and practice stepping up and down according to the following sequence: left leg up, then right leg up, then left leg down, then right leg down, and repeat. This is the sequence you must use for the test. Now, if you are a man, set the metronome to 96 beats per minute or, if you are a woman, set the metronome to 88 beats per minute. During the test, for each beat of the metronome you will take one step per beat (i.e. on the first beat your left leg goes up, on the second beat your right leg goes up, on the third beat your left leg goes down, etc...). Begin the test and step to the beat for exactly 3 minutes. When the 3 minutes are completed stop stepping, wait for exactly 5 seconds, and then take your pulse for 15 seconds. Once all of this is done, enter your 15 second pulse count into the field below to calculate your estimated VO2max.

 Caution:The 16.25 inch step for this test is much higher than typical step height. Perform some practice steps to make sure that you feel comfortable performing this test and exercise caution during the test.
 

Not sure what your results mean? Memorize the number and then click here.


VO2max Calculator - 1.5 Mile Run / Walk Test

 Instructions for this VO2max Calculator

  To perform this VO2max test you'll need to find an appropriate running location and measure out a distance of exactly 1.5 miles (1.5 miles is 7920 feet, or 2414 meters). Have a stopwatch with you to record the exact time it will take you to travel the measured 1.5 mile distance. The goal of this test is to cover the 1.5 mile distance as fast as you can. You are allowed to run and/or walk. Be careful to not overexert yourself, especially if you are not used to this type of activity. If you are not used to this type of activity it may be prudent to attempt a practice run to learn how to pace yourself, as this is a factor that will affect your performance. Rest for a few days after your practice run before you perform the test for real. Do some light stretching and warm up walking before your test. Cover the 1.5 mile distance as quickly as you can, and record the time it takes you. Cool down for a few minutes after the test by walking or lightly jogging. Once all of this is done, enter your test time into the fields below to calculate your estimated VO2max.
 

Not sure what your results mean? Memorize the number and then click here.


FAQs:

 VO2 Max and Exercise ♣ VO2 Max Definition:The VO2 Max Calculator will instantly calculate VO2 Max for you if you can input your time to complete a one mile walk (walking as fast as you can) and your heart rate immediately after completing the one mile walk. VO2 Max (Volume Oxygen Max) is a measure of how much oxygen a person can use during difficult exercise. VO2 Max is a commonly used indicator of an individual’s cardiovascular respiratory fitness level. Our VO2 max calculator will give you a very good estimate of your VO2 max using the VO2 Max formula above.

 To use the calculator, first you must walk one mile as fast as you can. Upon completion, immediately measure your heart rate and record your completion time (in seconds). Use those numbers in our calculator to find out your VO2 max. Over time, you should see your VO2 max increase as you increase your level of fitness.

  ♣ The Cooper Endurance Test and BO2 Max?The objective of The Cooper Endurance Test(Dr. Kenneth Cooper, author of "Aerobics") is to help you determine VO2 Max with reasonable accuracy, and without the need of expensive equipment. A more accurate test might cost you hundreds of dollars, and this is good enough for the purpose of determining roughly in how good shape is your oxygen processing capacity.

  VO2 Max is defined as the maximum amount of oxygen that your body can take in, deliver, and use in one minute. It is limited both by the amount of oxygenated blood the lungs and circulatory system can process, and by the amount of oxygen the muscles can extract from the blood. It is estimated that VO2 Max decreases about 1% per year.

  This makes VO2 Max a critical sign of aging, and it is one we can measure and reverse somewhat with proper aerobic training. To do this, Dr. Cooper advises that you must raise your heart rate to between 65 and 85 percent of its maximum through aerobic exercise for at least 20 minutes, three to five times a week.

  The test consists of seeing how long it takes you to run 1.5 miles. Record the amount of time it takes you to complete a 1.5 mile run and enter it in the calculator to find out where your VO2 Max stands.

  VO2 Max and Lung ♣ How to Calculate VO2 Max?Let's be honest - sometimes the best vo2 max calculator is the one that is easy to use and doesn't require us to even know what the vo2 max formula is in the first place! But if you want to know the exact formula for calculating vo2 max then please check out the "Formula" box above.

  To understand the VO2 max formulas, let's first look at VO2, or the difference between the oxygen you breathe in and the amount you breathe out. The difference in oxygen levels between the air you inhale and the air you exhale indicates how much oxygen your body is using. You can calculate VO2 using the following formula:

  VO2 max = maximum milliliters of oxygen consumed in 1 minute / body weight in kilograms

  VO2 is measured in liters of oxygen consumed per minute and may be expressed in units of liters per minute (liters/minute). Your VO2 max is the maximum amount of oxygen your body can use. Since your body weight is used as part of this measurement, the units used are typically milliliters/kilograms/minutes. The following is the basic formula for calculating VO2 max:

  VO2 = (milliliters of air inhaled per minute)(percentage of oxygen in the air inhaled) / (milliliters of air exhaled per minute)(percentage of oxygen in the air exhaled)

  Do you know the maximum milliliters of oxygen you consume in a minute? Probably not. You can have this measured professionally at some medical facilities and training centers. The test typically involves breathing into an oxygen mask while walking on a treadmill at a certain pace for a certain amount of time. However, this test may be too expensive for the average recreational runner. Because of this, physiologists and sports scientists have devised other formulas you can use to calculate your VO2 max, using factors such as your age, resting heart rate, and maximum heart rate.[source:Plowman and Smith]

  Here are two of these alternate formulas for calculating your VO2 max:
  Using your resting heart rate and age:
  VO2 max = 15.3 x (MHR/RHR)
  MHR = Maximum heart rate (beats/minute) calculated using age = 208 - (0.7 x age)
  RHR = Resting heart rate (beats/minute) = number of heart beats in 20 seconds x 3

  The Rockport Fitness Walking Test (RFWT) using a 1-mile (1.6-kilometer) walk:
  VO2 max = 132.853 - (0.0769 x W) - (0.3877 x A) + (6.315 x G) - (3.2649 x T) - (0.1565 x H)
  W = Weight (in pounds)
  A = Age (in years)
  G = Gender factor, G = 0 for females and G = 1 for males
  T = Time to complete the 1-mile walk (in minutes)
  H = number of heart beats in 10 seconds at the end of the 1-mile walk

  Other VO2 max formulas use data from a 3-minute step test or from a 1.5-mile (2.4-kilometer) run-walk test. You can find these formulas along with quick VO2 max calculators online.

  ♣ Calculator Formulas:The formulas used by these VO2max calculators are shown below.

  VO2 Max = 132.853 - (0.0769 * Weight) - (0.3877 * Age) + (6.315 * Gender) - (3.2649 * Time / 60) - (0.1565 * Heart Rate)

  Formula for Determination of VO2max Based on Resting Heart Rate

  VO2max = 15.3 x (MHR/RHR)
  where
  MHR = Maximum heart rate (beats/minute) = 208 - (0.7 x Age)
  RHR = Resting heart rate (beats/minute) = 20 second heart rate x 3

  Formula for Determination of VO2max Based on One Mile Walk Test

  VO2max = 132.853 - 0.0769W - 0.3877A + 6.315G - 3.2649T - 0.1565H
  where
  W = Weight (in pounds)
  A = Age (in years)
  G = Gender factor (G = 0 for a female, G = 1 for a male)
  T = Test completion time (in minutes)
  H = Heart rate at test completion (beats/minute)

  Formulas for Determination of VO2max Based on Three Minute Step Test

  Males: VO2max = 111.33 - 0.42H
  Females: VO2max = 65.81 - 0.1847H
  where
  H = Heart rate (in beats/minute) after test completion

  Formula for Determination of VO2max Based on 1.5 Mile Run / Walk Test
  VO2max = 483/T + 3.5
  where
  T = Test completion time (in minutes)

  VO2 max and Fitness ♣ VO2 max and Fitness:Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week (referenced in French & Long (2012)). A mean value of VO2 max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.

  VO2 Max and Exercise ♣ Factors affecting VO2 max:The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:

  the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels

  the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system

  There are various physiological factors that combine to determine VO2 max for which there are two theories: Utilization Theory and Presentation Theory.

  Utilization theory maintains that VO2 max is determined by the body's ability to utilize the available oxygen whereas Presentation Theory maintains it is the ability of the body's cardiovascular system to deliver oxygen to active tissues.

  A study by Saltin and Rowell (1980) concluded that it is the delivery of oxygen to active tissues that is the major limiting factor to VO2 max. A study by Gollnick et al. (1972)[4] showed a weak relationship between the body's ability to utilize the available oxygen and VO2 max.

  ♣ VO2 max for various groups:The tables below, adapted from Wilmore and Costill (2005), detail normative data for VO2 max (ml/kg/min) in various population groups.

Non Athletes

Age Male Female
10-19 47-56 38-46
20-29 43-52 33-42
30-39 39-48 30-38
40-49 36-44 26-35
50-59 34-41 24-33
60-69 31-38 22-30
70-79 28-35 20-27

Athletes

Sport Age Male Female
Baseball 18-32 48-56 52-57
Basketball 18-30 40-60 43-60
Cycling 18-26 62-74 47-57
Canoeing 22-28 55-67 48-52
Football (USA) 20-36 42-60  
Gymnastics 18-22 52-58 35-50
Ice Hockey 10-30 50-63  
Orienteering 20-60 47-53 46-60
Rowing 20-35 60-72 58-65
Skiing alpine 18-30 57-68 50-55
Skiing nordic 20-28 65-94 60-75
Soccer 22-28 54-64 50-60
Speed skating 18-24 56-73 44-55
Swimming 10-25 50-70 40-60
Track & Field - Discus 22-30 42-55  
Track & Field - Running 18-39 60-85 50-75
Track & Field - Running 40-75 40-60 35-60
Track & Field - Shot 22-30 40-46  
Volleyball 18-22   40-56
Weight Lifting 20-30 38-52  
Wrestling 20-30 52-65  

Athlete's VO2 max Scores

The following are the VO2 max scores for a selection of the top female and male athletes.

VO2 max (ml/kg/min) Athlete Gender Sport/Event
96.0 Espen Harald Bjerke Male Cross Country Skiing
96.0 Bjorn Daehlie Male Cross Country Skiing
92.5 Greg LeMond Male Cycling
92.0 Matt Carpenter Male Marathon Runner
92.0 Tore Ruud Hofstad Male Cross Country Skiing
91.0 Harri Kirvesniem Male Cross Country Skiing
88.0 Miguel Indurain Male Cycling
87.4 Marius Bakken Male 5K Runner
85.0 Dave Bedford Male 10K Runner
85.0 John Ngugi Male Cross Country Runner
       
73.5 Greta Waitz Female Marathon runner
71.2 Ingrid Kristiansen Female Marathon Runner
67.2 Rosa Mota Female Marathon Runner


  VO2 Max for Man ♣ VO2 max and age:As we get older our VO2 max decreases. A study by Jackson et al. (1995) found the average decrease was 0.46 ml/kg/min per year for men (1.2%) and 0.54 ml/kg/min for women (1.7%). The decline is due to a number of factors including a reduction in maximum heart rate and maximum stoke volume.

  VO2 Max for Lady ♣ VO2 max and performance:VO2 max on its own is a poor predictor of performance but using the velocity (vVO2 max) and duration (tlimvVO2 max) that an athlete can operate at their VO2 max will provide a better indication of performance.

  ♣ Improving your VO2 max:The following are samples of Astrands (a work physiologists) workouts for improving oxygen uptake:

  (1) - Run at maximum speed for 5 minutes. Note the distance covered in that time. Let us assume that the distance achieved is 1900 metres. Rest for 5 minutes, and then run the distance (1900 metres) 20% slower, in other words in 6 minutes, with 30 seconds rest, repeated many times. This is equal to your 10 Km pace

  (2) - Run at maximum speed for 4 minutes. Note the distance covered in that time. Rest for 4 minutes. In this case, we will assume you run a distance of 1500 metres. Now run the same distance 15% slower, in other words in 4 minutes 36 seconds, with 45 seconds rest, repeated several times. This approximates to a time between the athlete's 5 Km and 10 Km time

  (3) - Run at maximum effort for 3 minute. Note the distance covered in that time. The distance covered is, say 1000 metres. Successive runs at that distance are taken 10% slower or at 3 minutes 18 seconds, with 60 seconds rest, repeated several times. This approximates to your 5 Km time

  (4) - Run at maximum effort for 5 minutes. Note the distance covered in that time. The distance covered is 1900 metres. Rest 5 minutes. The distance is now covered 5% slower with 1½ minutes rest. This is approximately 3K pace for you, i.e. 5 minutes 15 seconds/1900 metres

  (5) - Run at maximum effort for 3 minutes. The distance covered is 1100 metres. When recovered, the athlete then runs the same distance 5% slower, i.e. 3 minutes 9 seconds/1100 metres, with a minute rest, repeated several times. This is at 3 Km pace

  When and how often:It is suggested that in the winter sessions (1) and (2) are done weekly, and in the track season sessions (3), (4) and (5) are done weekly by runners from 800 metres to the half-marathon. Although it would be convenient to use the original distance marks made by the duration efforts, this does not take into account the athlete's condition before each session, so the maximum effort runs must be done on each occasion when they may be either more or less than the previous distance run. The maximum duration efforts are in themselves quality sessions. If the pulse rate has not recovered to 120 beats per minute in the rest times given, the recovery period should be extended before the repetitions are started. The recovery times between the repetitions should be strictly adhered to. These workouts make a refreshing change from repetition running. When all five sessions are completed within a month, experience shows substantial improvements in performance.

  The effect of altitude:VO2 max decreases as altitude increases above 1600m and for every 1000m above 1600m maximal oxygen uptake decreases by approximately 8-11%. The decrease is mainly due to a decrease in maximal cardiac output (product of heart rate and stroke volume). Stoke volume decreases due to the immediate decrease in blood plasma volume.

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