VO2 Max Calculator – Simple Guide

The VO2 max calculator helps you find your maximum aerobic capacity – the highest amount of oxygen your body can use in one minute. This number is important for anyone doing endurance sports, as it helps you train more effectively.

On this page, you’ll learn:

• What VO2 max is
• How to measure it
• Different VO2 max tests
• How to use our calculator

What is VO2 max?

VO2 max is also called maximal aerobic capacity, maximal oxygen uptake, or maximal oxygen consumption. It shows how much oxygen your body can use in one minute.

It’s a popular way to measure aerobic fitness and is often used to predict an athlete’s endurance potential and even future health. Many training plans use VO2 max percentages to set workout intensity. Knowing your VO2 max is key if you want to train smart and improve over time.

VO2 Max Calculator

Our calculator uses five different methods to estimate your VO2 max. Most of these require you to do a short test, then enter your results. The methods include:

1. Resting heart rate
2. One-mile walk test
3. Three-minute step test
4. 1.5-mile walk or run test
5. Indoor rowing for 2000 m

You can try one or several tests – results should be similar.

VO2 Max Test Methods

1. Resting Heart Rate

• Easiest method – no exercise needed.
• Count your heartbeats for 20 seconds while resting.
• Enter your heart rate and age into the calculator.

2. One-Mile Walk Test

• Find a flat location for exactly 1 mile (1,609 m).
• Warm up, then walk as fast as possible without running.
• Record your time and pulse (beats in 10 seconds) at the end.
• Enter your time, pulse, age, weight, and sex into the calculator.

3. Three-Minute Step Test

• Step up and down on a 16.25-inch (0.41 m) platform for 3 minutes.
• Men: 96 beats/min on metronome; Women: 88 beats/min.
• Each beat = one step (up-left, up-right, down-left, down-right).
• After finishing, wait 5 seconds, then measure pulse for 15 seconds.
• Enter your pulse and sex into the calculator.

4. 1.5-Mile Walk/Run Test

• Run or walk 1.5 miles (2,414 m) as fast as possible.
• Warm up first, pace yourself, and cool down afterward.
• Enter your time into the calculator to see your VO2 max.

5. Indoor Rowing – 2000 m

• Row 2000 m on an indoor rowing machine.
• Choose the damper setting that gives your best time.
• Enter your sex, weight, training level, and time into the calculator.

Example Calculation – One-Mile Walk Test

1. Walk 1 mile as fast as you can.
2. Record time and pulse. Example: 16 min 10 sec time, 20 beats in 10 sec pulse.
3. Enter details: male, 32 years old, 78 kg.
4. Result: VO2 max = 42 ml/kg/min