Discover your aerobic fitness level and unlock your endurance potential with personalized training plans
Select the fitness test that best matches your current fitness level and available equipment
Select a test method and enter your information to discover your aerobic fitness level, training zones, and race predictions.
Transform from beginner to 5K finisher with our progressive 8-week training plan
This scientifically-designed program gradually builds your aerobic capacity and running endurance over 8 weeks. Perfect for beginners or those returning to running.
During weeks 3-4, you'll transition to longer continuous jogging periods:
This is where the magic happens - you'll run continuously for longer periods:
The final two weeks prepare you for your first 5K:
Master the science behind aerobic fitness and endurance performance
VO2 max is the maximum amount of oxygen your body can utilize during intense exercise. It's the gold standard for measuring cardiovascular fitness and aerobic capacity.
Higher VO2 max correlates with better health outcomes, athletic performance, and quality of life across multiple dimensions.
Understanding what affects your VO2 max helps optimize training strategies and set realistic goals.
Strategic training methods can significantly improve your aerobic capacity and endurance performance potential.
Most Effective Method: 4x4 intervals at 90-95% max HR
Expected Improvement: 10-15% in 8-12 weeks
Tempo Runs: 20-40 minutes at lactate threshold pace
Expected Improvement: 5-8% in 8-12 weeks
Aerobic Base: 45-90 minutes at conversational pace
Expected Improvement: 8-12% in 12-16 weeks
Variety: Cycling, swimming, rowing, elliptical
Expected Improvement: 5-10% in 10-14 weeks
Compare your results to age and gender-specific fitness standards from exercise science research
These standards are based on extensive population studies and represent percentile rankings within each demographic group.
| Age Group | Gender | Poor <20th |
Below Avg 20-39th |
Average 40-59th |
Good 60-79th |
Excellent 80-94th |
Superior >95th |
|---|---|---|---|---|---|---|---|
| 20-29 | 👨 Male | <35 | 35-38 | 39-43 | 44-48 | 49-53 | >53 |
| 👩 Female | <28 | 28-31 | 32-34 | 35-39 | 40-44 | >44 | |
| 30-39 | 👨 Male | <33 | 33-36 | 37-40 | 41-45 | 46-49 | >49 |
| 👩 Female | <26 | 26-29 | 30-32 | 33-36 | 37-40 | >40 | |
| 40-49 | 👨 Male | <31 | 31-34 | 35-37 | 38-42 | 43-46 | >46 |
| 👩 Female | <24 | 24-27 | 28-30 | 31-34 | 35-38 | >38 | |
| 50-59 | 👨 Male | <28 | 28-31 | 32-34 | 35-39 | 40-43 | >43 |
| 👩 Female | <22 | 22-25 | 26-27 | 28-31 | 32-35 | >35 | |
| 60+ | 👨 Male | <25 | 25-28 | 29-31 | 32-36 | 37-40 | >40 |
| 👩 Female | <20 | 20-23 | 24-25 | 26-29 | 30-32 | >32 |
See how your VO2 max compares to world-class athletes in different endurance sports:
Complete your fitness assessment with our other science-based tools
Calculate optimal training zones based on your maximum heart rate for efficient workout planning.
Determine your daily caloric needs for weight management and athletic performance goals.
Assess your body composition using multiple measurement methods and tracking tools.
Find your total daily energy expenditure for accurate nutrition and training planning.
Determine optimal protein intake for your training goals and recovery needs.
Calculate optimal hydration needs based on activity, climate, and individual factors.