VO2 MAX Calculator

What is VO2 Max and why calculate it?

VO2 Max corresponds to the maximum amount of oxygen your body can use during intense effort. This value will allow you to assess your cardiovascular fitness and adjust your sports goals based on your actual potential, to avoid overestimating or underestimating yourself.

In detail, VO2 Max measures the maximum volume of oxygen (expressed in milliliters per minute per kilogram of body weight) that you are able to absorb and use during sustained effort. The higher this number, the more efficient and effective your cardiovascular system will be, allowing you to maintain significant effort without exhausting yourself too quickly.

This value varies according to several factors such as age, gender, training, or even heredity. Hence the importance of measuring it regularly and not comparing yourself to others (everyone has their own natural limits, and they are not necessarily a hindrance if you play smart).

Why be interested and therefore calculate your VO2 Max?

For the same reasons we mention in our other physical sports performance calculators:

• If you are a beginner, it will prevent you from going in all directions by attempting too demanding or unsuitable training.
• If you are more advanced, it becomes a precise tool to refine your progress, without falling into the trap of overtraining.

It is also one of the best ways to stay motivated: having a concrete number that helps you track your progress and validate your efforts. And then, it breaks the randomness of “I run to run” or “I pedal without purpose”: here, you know why you are doing what you are doing.

A reliable benchmark to structure your training

Another significant advantage: your VO2 Max becomes an excellent benchmark to organize your sessions strategically. You can juggle between different intensities, distribute your efforts over the week, and especially avoid classic mistakes that hinder progress (like wanting to do too much, too quickly).

In summary, whether you want to improve your endurance, prepare for a competition, or simply be more comfortable during your daily activities, knowing your VO2 Max is a relevant starting point. It allows you to adopt a reasoned and sustainable approach, without succumbing to the sirens of miracle methods or unnecessary comparisons.

How to use the VO2 Max calculator?

Select your gender and indicate your age using the slider provided for this purpose.

You can then proceed to the test: simply cover the greatest possible distance in 12 minutes. Here’s how to proceed:

1. Find a flat and clear area (an athletics track is ideal).
2. Warm up for 5 to 10 minutes.
3. Run or walk continuously for 12 minutes.
4. Accurately note the distance covered, in meters and not in kilometers.

For your results to be reliable, a few simple precautions are necessary, they will allow you to have a reliable value, because running 12 minutes at high intensity is not insignificant for most people:

• Choose a day when you are rested and in shape.
• Avoid eating heavily in the hours before the test.
• Wear comfortable shoes and appropriate clothing.
• Prefer a measurable circuit to verify the distance covered.
• Maintain a constant pace from start to finish.

Then enter this distance in the designated field of the calculator, then click on “Calculate my VO2 Max”. You will immediately get:

• Your estimated VO2 Max in ml/kg/min,
• Your fitness category,
• And an estimate of the relative mortality risk associated with your level (we will come back to this below).

Our other calculators

We have developed other calculators on our site for athletes or those interested in their health and performance. For example, we can offer you to calculate your Lean Mass Index, but also your basal metabolism, to know how many calories you consume at rest.

How to interpret your results?

Once your VO2 Max is calculated, you still need to know what this number really tells you. The table below allows you to situate your results according to your age and gender, to know where you stand.

The table will offer you several categories: Elite, Superior, Excellent, Good, Fair, or Poor. The higher it is, the more your cardiovascular condition will be considered performant, which is always good to take, especially if your score is high.

But where this table is really interesting is that these categories also provide very concrete indications about your general health status. Several studies have shown that by moving from a “Poor” category to “Fair”, your risk of mortality (all causes combined) could drop by nearly 49% (which is not insignificant, let’s admit it).

In short, this table is not just a comparison tool: it is primarily used to understand your current level and set reasonable goals to progress without unnecessary pressure. The idea is to move at your own pace, aiming for sustainable improvement rather than immediate results.

Be well aware that it is entirely possible to improve your VO2 Max with regular and well-targeted training.

If your score is currently in the lower categories, do not be discouraged: consider it rather as a motivating starting point for progress. If you are not athletic, you might be pleasantly surprised by how quickly your body will improve (which is unfortunately no longer very true when you reach a high level).

To progress safely and effectively, consider consulting a health professional or a qualified trainer. They can help you build a program tailored to your profile and current level, without taking unnecessary risks.

How to calculate VO2 Max according to the Cooper test?

The Cooper test, developed in 1968 by Dr. Kenneth H. Cooper, and which we used in our calculator, Here is the formula.

VO2 Max = (Distance covered in meters – 504.9) / 44.73

To better understand how it works, here are the elements that compose it:

• Distance covered in meters: this is the total measured after your 12 minutes of effort.
• 504.9: a constant that adjusts the formula taking into account reference data.
• 44.73: a conversion factor allowing the result to be expressed in ml/kg/min.

Note: this formula was established based on tests conducted on men. For women, it is common to apply a correction coefficient of 0.85, to incorporate average physiological differences (notably on muscle mass and oxygen consumption).

Here are two examples to illustrate:

• If a man covers 2800 meters:
  (2800 – 504.9) / 44.73 ≈ 51.3 ml/kg/min
• If a woman covers the same distance:
  ((2800 – 504.9) / 44.73) × 0.85 ≈ 43.6 ml/kg/min

This calculation provides an estimate that remains approximate. If you want to know your VO2 Max accurately, only a laboratory test, supervised by professionals and using specialized equipment, can provide you with an exact value, but this type of test is obviously costly, and if you want to track your progress, it may cost you a bit in the long run.

The Cooper test is a free, practical, and fairly reliable solution to assess your cardiovascular fitness and track your progress over time, without any particular constraints.