BCBetter Calculators

VO2 Max Calculator

Estimate your VO2 max from your resting heart rate.

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Enter your values and click Calculate

How It Works

The calculator uses the Uth–Sørensen–Overgaard–Pedersen formula: VO2 max = 15 × (HRmax ÷ HRrest). This formula is derived from the observation that a higher ratio of maximum to resting heart rate correlates with better cardiovascular efficiency and oxygen utilization capacity. For example, with a resting HR of 60 bpm and a max HR of 180 bpm, the estimate is 15 × (180 ÷ 60) = 45 mL/kg/min. A trained runner with a resting HR of 45 bpm and max HR of 195 bpm would estimate 15 × (195 ÷ 45) = 65 mL/kg/min — a result in the excellent range. Maximum heart rate can be estimated as 220 minus age, or measured through a maximal exercise test for greater accuracy. While less precise than a laboratory VO2 max test, this formula provides a useful field estimate that tracks fitness improvements over time.

Examples

Average fitness adult
Resting HR 65 bpm, estimated max HR 185 bpm.
Result: Estimated VO2 max: ~42.7 mL/kg/min — in the average-to-good range for most adults.
High fitness — trained runner
Low resting HR of 45 bpm with a high max HR of 195 bpm.
Result: Estimated VO2 max: ~65 mL/kg/min — excellent cardiovascular fitness.
Sedentary adult
Higher resting HR of 80 bpm with a lower max HR of 170 bpm.
Result: Estimated VO2 max: ~31.9 mL/kg/min — below average, indicating room for improvement.

Frequently Asked Questions

What is a good VO2 max?
Above 50 mL/kg/min is generally considered good for men and above 45 for women. Elite endurance athletes such as cyclists and marathon runners often exceed 60–70 mL/kg/min.
How do I find my max heart rate?
A common age-based estimate is 220 minus your age. For greater accuracy, a supervised maximal exercise test or field test such as the Cooper 12-minute run provides a more individual result.
Can I improve my VO2 max?
Yes. High-intensity interval training (HIIT) and consistent aerobic exercise are the most effective methods. Improvements of 10–15% are achievable in untrained individuals over several months of structured training.

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