VO2 Max Calculator
Estimate your VO₂ max and cardio-fitness rating from resting heart rate and age
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Quick summary
Enter your age and resting heart rate to estimate VO₂ max — the maximum oxygen your body can use during exercise, and the best single measure of aerobic fitness. It uses the formula VO₂max ≈ 15.3 × (max HR ÷ resting HR), where max HR ≈ 220 − age. A 30-year-old with a resting heart rate of 60 has an estimated VO₂ max around 48 ml/kg/min. A lower resting heart rate signals better fitness. For a precise figure, a lab treadmill test is the gold standard.
Reviewed by Simple Calculators TeamLast reviewed
For information only — not medical advice. Results are estimates from published formulas and can't account for your health history. Talk to a doctor or other qualified clinician before making health decisions.
How to use this calculator
- Enter the inputs requested by the calculator.
- Choose the units or options that match your situation and review the assumptions.
- Run or update the calculation to see the result.
- Review the result, breakdown, and formulas shown on the page.
- Check the inputs, units, dates, and limitations before saving or sharing the result.
Frequently asked questions
What is VO2 max?
VO₂ max is the maximum rate at which your body can take in and use oxygen during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). It's the single best indicator of aerobic (cardiovascular) fitness, and higher values are linked to better endurance and longevity.
How is VO2 max estimated from resting heart rate?
This tool uses the Uth–Sørensen equation: VO₂max ≈ 15.3 × (maximum heart rate ÷ resting heart rate), with maximum heart rate estimated as 220 − age. Because a fitter heart pumps more blood per beat, a lower resting heart rate produces a higher estimated VO₂ max.
What is a good VO2 max?
It depends on age and sex, but roughly, values in the mid-30s ml/kg/min are fair for adults, the 40s good, and 50+ excellent to superior. Elite endurance athletes can exceed 70. This calculator gives an age- and sex-adjusted rating alongside your estimated number.
How can I improve my VO2 max?
Aerobic training raises VO₂ max — especially higher-intensity work like interval training, along with consistent endurance exercise. As fitness improves, your resting heart rate typically drops, which this estimate reflects. Gains are largest for beginners and level off as you approach your genetic ceiling.
Key terms
- VO₂ Max
- Maximum oxygen uptake during exercise; the key aerobic-fitness measure.
- Resting Heart Rate
- Your heart rate at rest; lower generally means fitter.
- Max Heart Rate
- The highest your heart can beat, estimated as 220 − age.
Methodology, sources & limitations
This page shows the formula, assumptions, and limitations used for this estimate. Rates, thresholds, and other time-sensitive inputs can change, so verify them against the relevant official source before relying on a result.
For our review approach and the primary sources we consult, see the methodology and source policy. If you spot an outdated figure or formula, please contact us with a correction.