VO2 Max Calculator & Chart — Calculate VO2 Max Now
A VO2 max calculator & chart estimates your aerobic capacity in ml/kg/min so you can quickly compare fitness levels and track training progress. Select a testing method, enter your details, and use the chart below to understand where you stand.
Quick summary
This VO2 max calculator estimates aerobic capacity using common field-test methods, then compares results with a fitness chart. The page includes formulas by method, examples, FAQs, and references to guide interpretation and trend tracking.
VO2 Max Calculator & Chart
Use this VO2 max calculator to estimate aerobic capacity with common field tests: resting heart rate, 1-mile walk, 3-minute step, 1.5-mile run, cycling, or 2000-meter rowing. For a full cardio snapshot, pair the result with a max heart rate calculator and a blood pressure calculator. If you want a body-composition baseline, a BMI calculator helps put fitness metrics in context.
Calculator
Choose a test method, enter the requested details, and get an estimate of your aerobic capacity (VO2 max). Pulse refers to your resting heart rate or post-test heart rate depending on the method.
Method: Resting heart rate. Estimates use standard field-test equations and apply a small adjustment for training status.
VO2 max chart by fitness level
The chart below shows general VO2 max ranges for adults. Your exact category varies with age, training background, and testing method, so use it as a guide rather than a diagnosis.
| Fitness level | Women (ml/kg/min) | Men (ml/kg/min) |
|---|---|---|
| Very low | Below 25 | Below 30 |
| Low | 25 - 31.9 | 30 - 37.9 |
| Fair | 32 - 37.9 | 38 - 44.9 |
| Good | 38 - 44.9 | 45 - 51.9 |
| Excellent | 45 - 51.9 | 52 - 59.9 |
| Superior | 52 and above | 60 and above |
VO2 max formulas by method
Each test uses a different equation. The calculator applies the formula tied to your selected method and lightly adjusts for training level.
Because field tests estimate performance, focus on trends over time rather than a single reading. Consistent testing conditions matter more than tiny changes in the result.
Example calculation
Example: A 30-year-old woman completes the 1-mile walk in 15 minutes with a post-test pulse of 140 bpm and a weight of 150 lb. The Rockport formula estimates VO2 max at about 36 ml/kg/min, which lands in the fair range. If she repeats the test in eight weeks and sees a higher value at a lower heart rate, it signals improved aerobic fitness.
FAQ
Which VO2 max method is most accurate?
Lab testing with a metabolic cart is the gold standard. For home use, choose the test you can repeat most consistently, then track changes rather than chasing a perfect number.
What does the pulse input mean?
For the resting-heart-rate method, use your morning resting pulse. For walk, step, cycle, and row tests, use the heart rate measured right after the test or during steady state.
How often should I test VO2 max?
Every 6-8 weeks is a good cadence for most people. Keep the same method, time of day, and warm-up routine to make the comparison meaningful.
What if my VO2 max is low?
Start with steady aerobic sessions 3-4 times per week and build duration before intensity. Pair the plan with a max heart rate calculator to set safe zones.
Resources
These references cover aerobic capacity, exercise testing, and safe training intensity guidelines.
Evidence-based references: CDC: Physical Activity for Adults, American Heart Association: Target Heart Rates, ACSM: Physical Activity Guidelines.