VO₂ Max Estimator
Estimate your maximum oxygen consumption using validated methods.
Run as far as you can in 12 minutes, then enter the distance.
Estimated VO₂ Max
44.6 ml/kg/min
Maximum oxygen consumption
Fitness Level
Fair
50th-69th percentile
Average cardiovascular fitness
Improves TDEE accuracy if known
About VO₂ Max
What is VO₂ Max?
VO₂ Max (maximal oxygen consumption) is the maximum amount of oxygen your body can utilize during intense exercise. It's considered the gold standard for cardiovascular fitness.
Estimation Methods:
- Cooper Test: Run as far as possible in 12 minutes. Most accurate for runners.
- Heart Rate Ratio: Uses resting and maximum heart rate. Good for general fitness assessment.
- Rockport Walk Test: Walk 1 mile as fast as possible. Best for non-runners or those with joint issues.
Important Notes:
• These are estimates. Laboratory testing provides the most accurate results.
• VO₂ Max naturally declines with age (~1% per year after age 25).
• Regular cardiovascular training can improve VO₂ Max by 15-20%.
• Genetics play a significant role in VO₂ Max potential.