Cardiovascular Capacity (VO₂MAX)
VO2max represents the maximum volume of oxygen your body can consume and utilize during intense exercise, serving as a key measure of cardiorespiratory fitness and aerobic capacity. A high cardiovascular capacity can reduce mortality risk by up to 90%.
Physiologically, VO₂ max measures how well your body handles oxygen during hard exercise through a connected process: you inhale air into your lungs, where oxygen passes through tiny sacs (alveoli) into the blood and attaches to red blood cells. The heart then pumps this oxygenated blood to your muscles via arteries; oxygen diffuses from small vessels (capillaries) into muscle cells, where mitochondria use it to combine with nutrients and produce ATP, the energy molecule that fuels muscle work and endurance.
VO₂ max is most accurately measured via indirect calorimetry, using breath analysis to track oxygen uptake and CO₂ output during a test on a treadmill or cycle ergometer.
Test your VO₂MAX →Tests That Accurately Estimate VO₂MAX
Notes sorted from higher risk reduction / better longevity to lower.
Cooper 12-Minute Run Test
Distance covered in 12 minutes of continuous running strongly correlates with VO2max. High test-retest reliability (r = 0.93) and moderate to high validity (r = 0.84-0.89).
Measured as maximum distance covered during 12 minutes of continuous running on a track or treadmill. Formula: VO2max = (distance in meters - 504.9) / 44.73
Excellent correlation with VO2max (r = 0.84-0.93)
reference →2000-Meter Rowing Test
Time to complete 2000 meters on rowing ergometer provides excellent VO2max prediction with high reliability (ICC = 0.97) and strong validity (r = 0.92-0.94).
Measured as time to complete 2000 meters at maximum effort on Concept2 rowing ergometer. Incorporates both aerobic and anaerobic energy systems.
Excellent correlation with VO2max (r = 0.92-0.94)
reference →Functional Threshold Power (FTP)
Maximum sustainable power output for 20-60 minutes correlates strongly with VO2max. Excellent reliability (ICC > 0.90) and high validity for trained cyclists.
Measured as highest average power output sustainable for 20 minutes, or 95% of 20-minute power. Requires power meter or cycle ergometer with body weight measurement.
Strong correlation with VO2max (r = 0.85-0.91)
reference →20-Meter Shuttle Run (Beep Test)
Progressive shuttle run between 20-meter markers with excellent test-retest reliability (r = 0.88-0.91) and good validity for VO2max prediction in males.
Measured as final level completed before exhaustion. Audio signals pace the running speed which increases progressively each minute.
Good correlation with VO2max (r = 0.74-0.84)
reference →Reference Values For VO₂MAX Tests (M)
Notes sorted from higher risk reduction / better longevity to lower.
| Metric | Age Group | Percentiles | ||||
|---|---|---|---|---|---|---|
| 10th (high risk) | 25th (poor) | 50th (average) | 75th (good) | 90th (excellent) | ||
|
VO₂MAX (ml/kg/min) |
20-29 | 32.1 | 40.1 | 48.0 | 55.2 | 61.8 |
| 30-44 | 28.5 | 33.9 | 40.1 | 47.1 | 54.3 | |
| 45-60 | 24.8 | 29.5 | 35.2 | 42.4 | 48.9 | |
| 60+ | 22.8 | 27.1 | 32.6 | 39.7 | 45.6 | |
|
Cooper 12-min Run (meters) |
20-29 | 1,800 | 2,200 | 2,500 | 2,650 | 2,800 |
| 30-44 | 1,650 | 1,950 | 2,200 | 2,450 | 2,600 | |
| 45-60 | 1,550 | 1,650 | 1,825 | 2,100 | 2,450 | |
| 60+ | 1,500 | 1,600 | 1,750 | 2,000 | 2,400 | |
|
2000m Rowing (min:sec) |
20-29 | 8:45 | 8:00 | 7:20 | 6:45 | 6:20 |
| 30-44 | 9:03 | 8:18 | 7:38 | 7:03 | 6:38 | |
| 45-60 | 9:20 | 8:35 | 7:55 | 7:20 | 6:55 | |
| 60+ | 9:30 | 8:45 | 8:05 | 7:30 | 7:05 | |
|
FTP Cycling (W/kg) |
20-29 | 2.2 | 2.8 | 3.5 | 4.2 | 4.8 |
| 30-44 | 1.9 | 2.4 | 2.9 | 3.6 | 4.3 | |
| 45-60 | 1.7 | 2.1 | 2.5 | 3.1 | 3.8 | |
| 60+ | 1.6 | 2.0 | 2.3 | 2.8 | 3.5 | |
|
Beep Test (final level) |
20-29 | 6.0 | 8.0 | 10.0 | 12.0 | 14.0 |
| 30-44 | 5.0 | 6.5 | 8.0 | 10.3 | 11.8 | |
| 45-60 | 4.3 | 5.5 | 7.0 | 8.8 | 10.3 | |
| 60+ | 4.0 | 5.0 | 6.5 | 8.0 | 9.5 | |
|
1.5 Mile Run (min:sec) |
20-29 | 13:30 | 12:00 | 10:30 | 9:30 | 9:00 |
| 30-44 | 14:15 | 12:45 | 11:15 | 10:15 | 9:30 | |
| 45-60 | 15:00 | 13:30 | 12:00 | 10:45 | 10:00 | |
| 60+ | 15:30 | 14:00 | 12:30 | 11:00 | 10:15 | |
|
5K Run (min:sec) |
20-29 | 30:00 | 26:00 | 22:30 | 20:00 | 18:30 |
| 30-44 | 31:00 | 27:00 | 23:15 | 20:45 | 19:00 | |
| 45-60 | 33:00 | 29:00 | 24:30 | 22:00 | 20:15 | |
| 60+ | 36:00 | 32:00 | 28:30 | 25:00 | 22:30 | |
References:
Van der Steeg et
al. (2021) Eur J Prev Cardiol
(VO₂MAX reference values),
Cooper,
K.H. (1968) JAMA
(12-min run),
Léger & Lambert (1982)
Eur J Appl Physiol
(Beep test),
George et al.
(1993) Med Sci Sports Exerc
(1.5-mile run),
Hagerman (1984)
Med Sci Sports Exerc
(Rowing physiology),
Myers et al.
(2017) Med Sci Sports Exerc
(VO₂MAX reference equation),
Lang et al.
(1992) Med Sci Sports Exerc
(ACSM ergometer equation)
VO2max Calculator (Males)
Enter your age, weight, and any performance value. The calculator will estimate your VO₂MAX based on that value.
Results
VO₂MAX: - mL/kg/min
Fitness Category: -
Algorithm Explanation
This calculator uses scientifically validated formulas to estimate maximal oxygen uptake (VO2max) from various performance-based proxy tests.
Trained Athlete Adjustment: Research shows that standard field test equations often underestimate VO2max in trained athletes by 4-8 ml/kg/min due to improved metabolic efficiency and training adaptations. When "Trained athlete" is selected (≥6 hours/week structured training for >1 year), the calculator applies sport-specific corrections: enhanced multipliers for power-based tests (rowing, cycling), age-adjusted formulas for progressive tests (beep test), and percentage adjustments for running tests. This improves accuracy for athletes while maintaining reliability for recreational exercisers.
Cooper 12-Minute Run Test: The classic formula by Kenneth Cooper is used. It
creates a linear relationship between the distance covered in 12 minutes and VO2max.
VO2max = (Distance in meters - 504.9) / 44.73
2000m Rowing Ergometer Test: This formula first estimates the average power
output in watts from the time taken to complete 2000 meters. This power is then used in a
standard equation to estimate VO2max relative to body weight.
Power (Watts) = 2.8 * (2000 / Time in seconds)^3
VO2max = (10.8 * Power / Weight in kg) + 7
Functional Threshold Power (FTP): This is a direct estimation from cycling
power. The formula, widely used in sports science, relates the power an athlete can sustain
(FTP) to their aerobic capacity.
VO2max = (10.8 * FTP in Watts / Weight in kg) + 7
20m Multi-Stage Shuttle Run (Beep Test): The formula relates the final speed
achieved at the last completed level to VO2max. The speed is calculated based on the
standardized progression of the test. Final Speed (km/h) = 8.0 + (0.5 * Level)
VO2max = 13.91 + (3.46 * Final Speed)
1.5 Mile Run Test: A well-established formula from George et al. is used to
estimate VO2max from the time it takes to run 1.5 miles (2414 meters).
VO2max = 3.5 + (483 / Time in decimal minutes)
5k Run Test: This calculation uses the Daniels and Gilbert formula, which is a
reliable predictor for endurance runners based on their 5k race or time-trial performance.
VO2max = (182.25 / Time in decimal minutes) - 4.60
Scientific References for VO2max Formulas
| Proxy Metric | Year | Key Findings / Formula Source | Document |
|---|---|---|---|
| Cooper 12-Minute Run Test | 1968 | Original paper establishing the 12-minute run as a valid field test for predicting maximal oxygen intake. | Cooper, K. H. (1968). JAMA. |
| 2000m Rowing Ergometer | 2011 | ACSM guidelines provide metabolic equations for ergometers. Power-based formulas are standard. | ACSM's Guidelines for Exercise Testing and Prescription |
| Functional Threshold Power (FTP) | 2019 | Study validating the use of FTP as a strong correlate and predictor of VO2max in cyclists. | MacInnis et al. (2019). Sports. |
| 20m Multi-Stage Shuttle Run | 1982 | The foundational study that developed and validated the 20m shuttle run test for predicting VO2max. | Léger, L. A., & Lambert, J. (1982). Eur J Appl Physiol. |
| 1.5 Mile Run Test | 1993 | Developed and cross-validated a non-exercise based equation to estimate VO2max from a 1.5-mile run. | George, J. D., et al. (1993). Med Sci Sports Exerc. |
| 5k Run Test | 1979 | Classic running text providing formulas to relate running performance over various distances to VO2max. | Daniels, J., & Gilbert, J. (1979). Oxygen Power. |