VO2 Max Estimator
Estimate your aerobic fitness from a simple test.
How to use
- 1 Choose an estimation method: resting heart rate, Rockport walk, or Cooper run.
- 2 Enter the inputs the chosen test asks for (age, heart rate, distance, etc.).
- 3 Read your estimated VO2 max in ml/kg/min and its fitness band.
- 4 Copy the result to track it over time.
About VO2 Max Estimator
VO2 max is the single most useful number for describing aerobic fitness: it is the maximum volume of oxygen, in millilitres per kilogram of body weight per minute, that your body can take in and use during all-out exercise.
A higher VO2 max means your heart, lungs and muscles deliver and burn oxygen more efficiently, which is linked to better endurance and long-term health.
This estimator gives you three ways to approximate it without a laboratory treadmill test.
The resting-heart-rate method uses the Uth–Sørensen formula, which only needs your age and a calm morning pulse — fast, but the roughest.
The Rockport one-mile walk test is more accurate: you walk a measured mile as briskly as you can, then enter your age, sex, weight, walk time and the heart rate you hit at the finish line.
The Cooper test asks how far you can run in twelve minutes and is popular with athletes.
Pick whichever test you have data for and read off an estimate plus a coarse fitness band.
Every calculation runs locally in your browser — nothing about your body or your pulse is uploaded or stored.
These numbers are fitness estimates for general guidance, not medical advice; talk to a clinician before starting hard exercise.
FAQ
Which method is most accurate?
A real graded exercise test is the gold standard. Of these field methods the Rockport walk and Cooper run are more accurate than the resting-heart-rate estimate, which is convenient but approximate.
What is a good VO2 max?
It depends heavily on age and sex, but as a rough guide values above 43 ml/kg/min are good and above 53 are excellent. Use the band shown as general feedback, not a clinical verdict.