VO₂ Max Calculator
Train Smarter with Real VO₂ Max Tracking
The Garmin Forerunner 255 Music tracks your VO₂ max, heart rate, and recovery with advanced performance insights. Built-in GPS and offline music let you train anywhere with precision and motivation.
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The VO₂ Max Calculator estimates your aerobic capacity — the maximum oxygen uptake your body can use during exercise. It supports the Cooper 1.5 mile run test, the Rockport walk test, and a heart-rate based method derived from resting HR and age. Results are expressed in ml/kg/min and categorized by fitness level, sex and age.
VO₂ Max is one of the best indicators of cardiorespiratory fitness and endurance performance. A higher VO₂ Max means greater oxygen transport and utilization efficiency during training.
FAQ
- What is VO₂ Max?
It’s the maximum oxygen your body can use during exercise — measured in ml of O₂ per kg per minute. - How is VO₂ Max calculated here?
Choose between Cooper, Rockport or heart-rate methods. Enter your test results and the calculator computes an estimate. - What is a good VO₂ Max for my age?
Adult men: 40–50 ml/kg/min = average; women: 35–45 ml/kg/min. Above that is good to excellent. - How can I improve it?
Endurance and interval training (HIIT, tempo runs, cycling) are proven ways to raise VO₂ Max. - Does VO₂ Max decline with age?
Yes, roughly 5–10% per decade after 30, but consistent aerobic exercise slows that decline. - Are results accurate?
Field formulas have ±10% margin vs lab tests with gas analysis (the gold standard).
Disclaimer
The information and calculators on this site are for educational purposes only and are not a substitute for medical advice or lab testing. Consult a qualified professional for exercise readiness or clinical assessments.