VO2 Max Estimator
Estimate your maximal oxygen uptake based on race performance.
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Estimate Your Aerobic Fitness with a VO2 Max Calculator
Our VO2 Max Estimator helps you determine your maximal oxygen uptake—a key indicator of cardiovascular endurance—based on a recent race performance.
What is a VO2 Max Estimator?
A VO2 Max Estimator is a tool for athletes, particularly runners, to approximate their maximal oxygen uptake. This value (VO2 max) is a benchmark for an athlete's aerobic fitness. While a precise measurement requires a laboratory test, this calculator provides a strong estimate using a recent race time, which has been shown to correlate highly with lab-tested VO2 max values.
How It Works: The VDOT Formula
This calculator uses a simplified version of the well-regarded Jack Daniels' VDOT formula. It calculates your velocity (meters per minute) from your race time and distance, and then plugs this into a regression equation to find your estimated VO2 max.
VO2max ≈ -4.60 + 0.182258 × velocity + 0.000104 × velocity²Frequently Asked Questions
What is VO2 max?
VO2 max is the maximum rate of oxygen your body can utilize during intense exercise. It is a key indicator of your cardiovascular fitness and aerobic endurance. It's measured in milliliters of oxygen used in one minute per kilogram of body weight (mL/kg/min).
How is VO2 max estimated?
VO2 max can be estimated using a recent race performance. Formulas like the Jack Daniels' VDOT formula use your race time and distance to calculate a VDOT value, which closely corresponds to your VO2 max. Our estimator uses this method to provide a reliable prediction without a lab test.
What is a good VO2 max?
A 'good' VO2 max varies significantly by age, gender, and fitness level. For an average, sedentary individual, it might be around 30-40 mL/kg/min. For elite endurance athletes, it can be as high as 80-90 mL/kg/min.
How can I improve my VO2 max?
You can improve your VO2 max through consistent cardiovascular training, particularly high-intensity interval training (HIIT). Workouts that push your heart rate into the higher zones (85-95% of max) are most effective at stimulating adaptations that improve oxygen uptake and utilization.
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