Assess your cardiovascular fitness and aerobic capacity
Enter your information to calculate your VO2 max
VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's one of the best indicators of cardiovascular fitness and aerobic endurance. Athletes typically have higher VO2 max values than sedentary individuals.
The measurement is expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). Higher values indicate better aerobic fitness and exercise capacity.
| Classification | Men (ml/kg/min) | Women (ml/kg/min) |
|---|---|---|
| Excellent | 55+ | 50+ |
| Good | 45-54 | 40-49 |
| Average | 35-44 | 30-39 |
| Below Average | 25-34 | 20-29 |
Values vary by age. Elite endurance athletes can reach 70-85 ml/kg/min.
High-intensity interval training (HIIT) is the most effective way to improve VO2 max. Combine 2-3 HIIT sessions per week with longer steady-state cardio. Improvements of 15-20% are possible within 8-12 weeks of consistent training.
VO2 max naturally declines about 10% per decade after age 30 due to decreases in maximum heart rate, muscle mass, and oxygen-carrying capacity. Regular exercise can slow this decline significantly.
Measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds, or count for 15 seconds and multiply by 4. Take measurements for several days and use the average for most accurate results.
Calculate your heart rate zones for targeted cardio training.
Heart Rate Zones Calculator