Measure Your Aerobic Fitness in 3 Minutes
Calculate your VO2 max to discover your cardio fitness level and get personalized training zones
Calculate My VO2 Max4.8/5 rating from 3,247 users • Cooper Test recommended
Choose Your Test Method
Select the fitness test that matches your fitness level
Your Information
Your VO2 Max Analysis
Your Training Zones
Predicted Race Times
How the VO2 Max Calculator Works
Understanding aerobic capacity measurement
What VO2 Max Measures
VO2 Max is the maximum volume of oxygen your body can use during intense exercise, measured in milliliters per kilogram per minute (ml/kg/min). It's the gold standard for measuring cardiovascular fitness and endurance capacity.
Our calculator uses time-based field tests (Cooper 12-min, 1.5-mile run) to estimate VO2 Max. These correlate strongly with lab-tested results because running performance directly reflects oxygen utilization efficiency.
VO2 Max Ranges (ml/kg/min):
- • Elite Athletes: 70+ (men), 60+ (women)
- • Excellent: 55-70 (men), 45-60 (women)
- • Good: 45-55 (men), 35-45 (women)
- • Average: 35-45 (men), 25-35 (women)
- • Below Average: <35 (men), <25 (women)
Why VO2 Max Matters for Performance
Higher VO2 Max = better endurance. It determines how long you can sustain high-intensity work. Elite marathoners have VO2 Max values of 70-85 ml/kg/min, while untrained individuals typically score 30-40 ml/kg/min.
VO2 Max Determines:
- • Endurance capacity: How long you can sustain effort
- • Recovery speed: Between intervals and workouts
- • Race performance: Directly predicts run times
- • Fatigue resistance: Work capacity before exhaustion
Good news: VO2 Max is highly trainable. Proper interval training can improve it by 15-25% in 8-12 weeks, even for beginners.
When to Use the VO2 Max Calculator
Timing your aerobic fitness assessments
Starting Endurance Training
Before beginning cardio or running programs, establish your baseline VO2 Max to set appropriate training zones and track improvements.
Race Preparation
Test 8-12 weeks before race day to predict realistic finish times and adjust training intensity for optimal preparation.
Progress Evaluation
Retest every 6-8 weeks to measure training effectiveness. Improvements validate your program; plateaus signal need for adjustments.
VO2 Max Testing Best Practices
For Accurate Testing:
- • Test when fully rested (no training 24h prior)
- • Use same test method each time (Cooper or 1.5-mile)
- • Test on flat, measured course (track ideal)
- • Warm up 10-15 minutes before test
- • Give maximum effort (near-exhaustion at finish)
- • Avoid testing in extreme heat or cold
Testing Errors to Avoid:
- • Testing while fatigued from recent training
- • Inconsistent effort (not pushing to limit)
- • Different test methods between assessments
- • Testing on hilly or unmeasured courses
- • Skipping warm-up (injury risk + inaccurate)
- • Testing more than once per 6 weeks
Build Your Cardio Program
3 tools for complete endurance training