🫁 VO2 Max Estimator

Choose a test method. The more physically demanding tests give more accurate results.

Age

Gender

🚶 Rockport 1-Mile Walk Test: Walk 1 mile (1.6 km) as fast as possible on a flat track. Record your time and heart rate immediately upon finishing.

Walk Time (minutes)

Walk Time (seconds)

Heart Rate at Finish

Body Weight

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ml/kg/min — Estimated VO2 Max

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🏆 VO2 Max Fitness Ratings

Run calculator first to see your row highlighted. Based on ACSM (American College of Sports Medicine) standards.

Males (ml/kg/min)

Females (ml/kg/min)

📐 VO2 Max Estimation Methods

Rockport 1-Mile Walk Test (Kline et al, 1987)

VO2 Max = 132.853 − (0.0769 × weight_lbs) − (0.3877 × age) + (6.315 × gender) [1=male, 0=female] − (3.2649 × time_min) − (0.1565 × HR_at_finish) Most accessible test — suitable for all ages and fitness levels including beginners.

Cooper 12-Minute Run Test (Cooper, 1968)

VO2 Max = (distance_metres − 504.9) / 44.73 Simple, well-validated field test. Best for moderately fit to highly fit individuals. Cannot be used by very unfit or older adults.

1.5-Mile Run (George et al, 1993)

VO2 Max = 88.02 + (3.716 × gender) [1=male, 0=female] − (0.0753 × weight_lbs) − (2.767 × time_min) Accurate for adults aged 18-65 who can run. Heart rate at finish not required (but improves accuracy).

Resting HR Method (VO2 Max Estimation)

VO2 Max = 15 × (Max HR / Resting HR) Max HR = 208 − (0.7 × age) [Tanaka formula] Least accurate — does not require exercise. Overestimates for unfit people; underestimates for highly trained athletes. Use only when unable to perform physical tests.

YMCA 3-Minute Step Test

Males: VO2 Max = 111.33 − (0.42 × recovery_HR) Females: VO2 Max = 65.81 − (0.1847 × recovery_HR) Submaximal test — safe for older adults and those new to exercise. Uses 12-inch step at 96 steps/minute for 3 minutes.

❓ Frequently Asked Questions

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AI Fitness Coach — Coming Soon!

AI-powered personalised cardio training plan to improve your VO2 Max, with weekly progressions and milestone tracking.

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🫁 VO2 Max Calculator