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VO2 Max Calculator
Estimate your maximum oxygen uptake (VO2 max) - the gold standard measure of aerobic fitness and cardiovascular endurance.
Your Information
Understanding VO2 Max
VO2 max represents the peak amount of oxygen your body can transport and use during intense exercise. It's the ultimate measure of cardiovascular fitness and is used by athletes, coaches, and medical professionals to assess endurance performance and overall health.
VO2 Max Classifications
Men:
- Poor: < 35
- Below Average: 35-42
- Average: 42-46
- Good: 46-52
- Excellent: 52-56
- Superior: > 56
Women:
- Poor: < 27
- Below Average: 27-31
- Average: 31-35
- Good: 35-40
- Excellent: 40-44
- Superior: > 44
⚠️ Estimation Only
This calculator provides an estimate based on heart rate. For a precise VO2 max measurement, a laboratory test with specialized equipment is required.
💡 Expert Tip from Dr. Alex M.
To improve your VO2 max, focus on high-intensity interval training (HIIT) 2-3 times per week. Short bursts of maximum effort followed by recovery periods are proven to boost oxygen capacity more effectively than steady-state cardio alone.
Frequently Asked Questions
What is VO2 max?
VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min) and is considered the gold standard for measuring aerobic fitness.
What is a good VO2 max score?
For men, a VO2 max above 50 mL/kg/min is considered excellent. For women, above 44 mL/kg/min is excellent. Elite endurance athletes can reach values above 70 mL/kg/min.
Can you improve your VO2 max?
Yes! Regular cardiovascular training, especially high-intensity interval training (HIIT), can improve your VO2 max by 5-20%. Younger individuals and beginners tend to see the most improvement.