VO2 Max Calculator
Aerobic capacity estimated from resting heart rate or a race time.
The lower this is relative to your maximum, the higher the estimate.
Estimated VO2 max
46.8 ml/kg/min
Good
The Uth-Sørensen estimate assumes your resting heart rate is measured properly on waking. A reading taken after coffee or movement will flatter or deflate the result substantially.
How the VO2 Max Calculator works
VO2 max is the ceiling on how much oxygen your body can use per minute, and it is among the strongest single predictors of all-cause mortality in the epidemiological literature. Laboratory measurement needs a mask and a treadmill; these estimates get within a few points for most people.
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
How is VO2 max estimated without a lab?
The Uth-Sørensen method uses 15.3 × (maximum heart rate ÷ resting heart rate), which works because a low resting rate relative to maximum reflects a large stroke volume. Race-time methods, like Daniels and Gilbert's, infer it from the pace you can actually sustain.
What is a good VO2 max?
For a 30-year-old man, roughly 35 is below average, 45 is good and 55+ is excellent. For women the same descriptions sit about 7-8 points lower. Values decline about 10% per decade after 30 without training, and considerably less with it.
Can VO2 max be improved?
Yes, typically by 15-20% with consistent training, and more in someone starting from a sedentary baseline. High-intensity intervals raise it fastest; large volumes of easy aerobic work sustain it. The genetic component is substantial, so trainability varies widely.
Why does VO2 max matter for health?
Large cohort studies consistently find low cardiorespiratory fitness associated with higher mortality than smoking, diabetes or hypertension. It is a strong marker of overall physiological reserve, not just athletic ability.