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VO2 Max Calculator

VO2 Max Calculator

The calculator will try to calculate your VO2 max value that represents your aerobic capacity.

Test Method:





Walk time:


Training level:


beats / 10 sec

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The VO2 max calculator measures the amount of oxygen your body consumes during hard exercise and exertion. The VO2 max value is used to check the fitness level of athletes in various sports.

What is VO2 max?

“VO2 is the volume or the amount of oxygen your body consumes during workouts”

When we analyze the word “VO2”, we can figure out:

V=Stands for the Volume

O2=Stands for the Oxygen

  • % V02 Max = 0.8 + 0.1894393 * exp (-0.012778 * time) + 0.2989558 * exp (-0.1932605 * times)
  • VO2 = -4.60 + 0.182258 * velocity + 0.000104 * velocity2
  • VO2 MAX = VO2 / percent max

Athletes and sportsmen have fitter bodies, so they have higher VO2 scores as compared to the commonplace person. It means the fitter you are, the higher your VO2 max estimation. You can calculate VO2 max and find your physical efficiency and fitness level. The higher the VO2 max level the better the fitness level of a person.

How to calculate VO2 max?

To calculate v02 max, it is essential to find the 4 types of VO2 max estimations:

VO2 max based on resting heart rate:

The VO2 max estimation is based on resting heart rate and it only requires the subject’s age and the number of heartbeats in 20 seconds. The Vo2 max calculator heart rate is efficient to find the vo2max estimation based on heart rate.

The vo2 max equation for the resting heart rate and you can use Target Heart Rate Calculator, what is the appropriate heart rate for you according to your age:

VO2 max = 15.3 x MHR / (Number of heart beats in 20 seconds x 3)


MHR = 208 – (0.7 x Age)

VO2 max based on 1-mile walk test:

The vo2 max estimation 1 Mile Walk Test is also known as the Rockport Fitness Walking Test (RFWT). For the 1-mile VO2 walk test, you need to walk 1609 meters. For calculating vo2 max, you need to use the stopwatch to know how much it takes to complete the 1-mile distance by foot.

The subject should not run as it is totally a walk-based test, at the end of the walk, the subject must take its pulse for 10 seconds and then multiply it by 6 to retrieve the heart rate into beats per minute.

The vo2 calculator uses the following formulas for calculating the vo2 value.

VO2 max = 132.853 – 0.0769 x Weight in lbs – 0.3877 x Age in years + 6.315 x (0 if Female, 1 if Male) – 3.2649 x Test completion time in minutes – 0.1565 x Heart rate at test completion

VO2 max based on 3 minute step test:

There are certain conditions for calculating v02 max for 3 minutes step test, you need to lift 16.25 inches from the ground level and a stopwatch.You need to follow the sequence “left leg up, right leg up, left leg down, right leg down” and repeat the same sequence. You may proceed with the light stretching and exercise, the vo2 max calculator helps to find the rate of the beat for men and women. For men, the rate of the beat is 96 beats per minute while for women it is around 88 beats per minute.

The formulas for the 3-minute step test for men and women are given below:

You can use the 6-minute walk test calculator 

VO2 max (men) = 111.33 – 0.42 x Heart rate at test completion

VO2 max (women) = 65.81 – 0.1847 x Heart rate at test completion

The vo2 max calculator finds separate measurements of male and female objects.

VO2 max based on 1.5-mile run/walk test:

The VO2 max based on the 1.5-mile run/walk test does require an appropriate location. We measure the distance exactly 1.5 miles or (2414 meters). A stopwatch must be used to record the time of the subject accurately.You can maintain your health by finding your V02 max estimation and also use TDEE Calculator. The subject is allowed to run or even walk but the scope of the test is to surpass distance as fast as you can in the shortest time possible.

VO2 max = 483 / Test completion time (minutes) + 3.5

VO2 max based indoor rowing best 2000 m test:

For the indoor rowing best 2000m test, you need to learn how to row by the indoor rower. If you have never done rowing before, practice it before the test. To Calculate vo2 max, you need to select your sex, weight, and your rowing time. It is also necessary to select are you highly trained or at the initial level of rowing. The vo2max estimate your physical ability and stamina especially for sportsmen.

Factors affecting the VO2 max value:

There are various factors affecting the aerobic capacity of a person, you need to calculate the aerobic capacity of the person. The physical limitation that restricts the rate at which energy can be released is basically dependent upon the factor given below:

  • The chemical ability of the tissues to utilize the oxygen and break down the food and provide energy to our body
  • The combined ability of the Cardiovascular and also pulmonary systems to transport oxygen towards the muscular tissue system

Utilization Theory and vo2 max calculation:

The Utilization theory maintains that the VO2 max ability of a person is determined by the body’s ability to utilize available oxygen. The Utilization theory describes a person doing a lot of workouts and exercises, usually having better vo2max estimation. When the body consumes more and more oxygen the vo2 max calculator represents the higher value of eh VO2 max value. This is the main reason when calculating the vo2 max value for the athlete, we get a better vo2 max estimation.

Presentation Theory and VO2 max ability:

The presentation theory maintains that the body’s cardiovascular system can deliver oxygen to activate the tissues. The main reason behind, that when tissues receive more and more oxygenated blood, then tissues can repair the damaged part more actively. The athletes can resist pain in their muscles and they can even carry the injury throughout the tournament and then consult the physician. The main reason behind their energy level is that their body is receiving more and more blood from the cardiovascular system.

VO2 max for age various groups:

The VO2 max chart for various age groups and for men and women is different, and VO2 max (ml/kg/min) in various population groups.

The v02 max chart for men and women is given below:

VO2 Max Norms for Men:
Age Very Poor Poor Fair Good Excellent Superior
13-19 Under 35.0 35.0-38.3 38.4-45.1 45.2-50.9 51.0-55.9 Over 55.9
20-29 Under 33.0 33.0-36.4 36.5-42.4 42.5-46.4 46.5-52.4 Over 52.4
30-39 Under 31.5 31.5-35.4 35.5-40.9 41.0-44.9 45.0-49.4 Over 49.4
40-49 Under 30.2 30.2-33.5 33.6-38.9 39.0-43.7 43.8-48.0 Over 48.0
50-59 Under 26.1 26.1-30.9 31.0-35.7 35.8-40.9 41.0-45.3 Over 45.3
60+ Under 20.5 20.5-26.0 26.1-32.2 32.3-36.4 36.5-44.2 Over 44.2


VO2 Max Norms for Women:
Age Very Poor Poor Fair Good Excellent Superior
13-19 Under 25.0 25.0-30.9 31.0-34.9 35.0-38.9 39.0-41.9 Over 41.9
20-29 Under 23.6 23.6-28.9 29.0-32.9 33.0-36.9 37.0-41.0 Over 41.0
30-39 Under 22.8 22.8-26.9 27.0-31.4 31.5-35.6 35.7-40.0 Over 40.0
40-49 Under 21.0 21.0-24.4 24.5-28.9 29.0-32.8 32.9-36.9 Over 36.9
50-59 Under 20.2 20.2-22.7 22.8-26.9 27.0-31.4 31.5-35.7 Over 35.7
60+ Under 17.5 17.5-20.1 20.2-24.4 24.5-30.2 30.3-31.4 Over 31.4

You can check all the information by v02 max calculator for the confirmation.

How does the vo2 max calculator work?

This free vo2 max calculator comes with a couple of steps to find the vo2 max for the following test:

  1. Resting heart rate
  2. Walking-1 mile walk test
  3. Stepping-3 minutes steps test
  4. Walking/Run- 1.5 miles walk or run test
  5. Rowing-2000m time

Let’s find the steps now!


Choose one of the given test methods from the given drop-down list

Add all the remaining values for the given fields

Press calculate


This calculator calculates the vo2 max value corresponding to the selected test method.


What are the benefits of increasing VO2 max values?

The answer to this question is straight-forward as your body is consuming more oxygen. It would keep you healthy and smart even in the late years of your life. We can use the vo2 max calculator and you the ican get the important information regarding your health and stamina. Just Calculate aerobic capacity and find your fitness level.

Are higher values of V02 max essential for athletes?

Yes, it is quite important for athletes to have higher values of the VO2 max as it helps to develop better endurance and stamina. For better estimation, an aerobic capacity calculator may be helpful to get better aerobic capacity.

How is the VO2 max value related to the anxiety level?

The anxiety level is lowered dramatically when you have a better V02 max value. Patients with depression can measure their V02max by the v02max calculator.

What is the impact of the V02 max value on the immune system?

When you have a better V02 max value, it means you have a better immune system. You would get ill sparsely, and it makes you healthy and smart.

What is the maximal aerobic capacity of a person?

Maximal aerobic power describes the functional capacity of a person. It provides information about the cardiorespiratory system of athletes. Coaches usually find the ability of an athlete by the aerobic capacity calculator of an athlete and determine the ability of the athlete and stamina.

How can you define the maximum oxygen consumption?

The maximum oxygen consumption calculator is essential to find the maximal oxygen consumption of the body. You can calculate the aerobic capacity of a person and find the heart health of a person.


The VO2 max estimation is a popular indicator of the physical efficiency of a person. Calculating vo2 max makes it possible to estimate your stamina and endurance as an athlete. In sports, it is common to take the V02 value of an athlete and find what kind of physical ability a sportsman has, and what you need to improve its V02 max value.


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