VO2 Max Calculator

What is VO2 Max?

VO2 Max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise. It is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) and is widely considered the gold standard for cardiovascular fitness. A higher VO2 Max means your heart, lungs, and muscles are more efficient at delivering and using oxygen during physical activity. Research consistently links higher VO2 Max values to lower risk of cardiovascular disease, improved metabolic health, and greater longevity. In fact, a landmark study published in JAMA Network Open found that cardiorespiratory fitness is one of the strongest predictors of long-term survival, even more predictive than traditional risk factors like smoking or diabetes.

How is VO2 Max measured?

The most accurate way to measure VO2 Max is through a graded exercise test (GXT) in a sports science lab. You wear a mask that captures expired air while running on a treadmill or cycling on an ergometer at progressively increasing intensity until exhaustion. The test directly measures gas exchange to determine your peak oxygen consumption. However, lab testing can be expensive and requires specialized equipment, so many people rely on estimates instead.

Modern fitness wearables like the Apple Watch, Garmin watches, and Whoop estimate VO2 Max using heart rate data during outdoor walks or runs. These estimates use algorithms based on the relationship between heart rate, pace, and oxygen consumption. While not as precise as a lab test, wearable estimates are typically accurate within 5-10% and are excellent for tracking trends over time. Sub-maximal fitness tests like the Cooper 12-minute run, the Rockport walk test, or the beep test also provide reasonable estimates without lab equipment.

Which VO2 Max methods this calculator includes

This calculator matches the method set currently used inside the Cora app. You can estimate VO2 max with: (1) a simple resting heart rate formula, (2) the Rockport 1-mile walk test, (3) the Cooper 12-minute distance test, or (4) direct manual entry from your wearable or lab result.

It does not currently include every field test on the internet. For example, the beep test and 1.5-mile run test are not yet separate options in this tool. If those are priorities, we can add them as dedicated methods next.

What is a good VO2 Max by age?

VO2 Max naturally declines with age, typically by about 1% per year after age 25, though regular training can slow this decline significantly. For men in their 20s, a VO2 Max above 48 ml/kg/min is considered average (50th percentile), while values above 55 place you in the top 25%. For women in the same age range, average is around 34 ml/kg/min, with values above 41 reaching the top quartile. Elite endurance athletes often have values exceeding 70 ml/kg/min for men and 60 ml/kg/min for women. Our calculator uses percentile data from the American College of Sports Medicine (ACSM) to rank your score against your age group and gender. It also calculates your "fitness age" by finding the age at which your current VO2 Max would be the 50th percentile, giving you an intuitive sense of your cardiovascular fitness level.

How to improve your VO2 Max

The most effective way to improve VO2 Max is through a combination of high-intensity interval training (HIIT) and steady-state aerobic exercise. Research shows that intervals at 90-95% of maximum heart rate for 3-5 minutes, repeated 4-6 times with active recovery, produce the greatest improvements. This is often called 4x4 interval training and has been validated in numerous studies. Building a strong aerobic base with Zone 2 training (easy, conversational-pace exercise for 30-60 minutes) is equally important and should make up the majority of your training volume.

Consistency matters more than any single workout. Most people can expect to see meaningful improvements of 10-20% over 8-12 weeks of structured training. For personalized guidance on building your aerobic fitness, check out our heart rate zone calculator to find your optimal training intensities, or take our fitness level assessment to get a broader picture of your overall fitness. You can also read our in-depth guide on how to improve your VO2 Max for detailed training plans and protocols.

Track your VO2 Max over time with Cora

Cora tracks your VO2 Max trends over time from your Apple Watch, Garmin, or Whoop. It automatically logs every reading, charts your progress, and adjusts your training plan based on your current fitness level. Instead of manually checking a calculator, you get continuous insight into how your cardiovascular fitness is changing and whether your training is working. Download free.