VO2 Max Calculator
Estimate your VO2 max — the top marker of cardio fitness — from your resting heart rate, and see where it lands against age- and sex-based norms.
Where you land
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Learn moreWhy VO2 max matters
VO2 max is the maximum oxygen your body can use during intense exercise — the single best lab marker of aerobic fitness and a strong predictor of longevity. This estimate uses the resting-heart-rate method, which is convenient but rougher than a lab or a max-effort field test. Lower resting HR and regular cardio push it up.
How it’s calculated & sources
Estimated VO2 max = 15.3 × (HRmax ÷ resting HR), with HRmax ≈ 220 − age (Uth-Sorensen method). Category compares to published age/sex fitness norms.
Benchmark: age- and sex-based VO2 max norms (Cooper Institute / ACSM); Uth-Sorensen estimation formula (2004).
Results update as you type and are general estimates, not personalized advice. Verify with a professional.
Worked example
A 30-year-old man with a 60 bpm resting HR has an estimated max HR of 190 and a VO2 max around 48 ml/kg/min — a “Good” rating for his age and sex.
Frequently asked questions
How accurate is the resting-HR method?
It is a convenient estimate, typically within a few points. A max-effort test (Cooper 12-minute run) or lab test is more precise.
How do I lower my resting heart rate?
Consistent aerobic training, sleep, and lower stress gradually reduce resting HR, which raises the VO2 max estimate.
What is a good VO2 max?
It falls with age. Compare to your age/sex band rather than an absolute number; “Good” or better is a solid target.