VO2 Max Calculator
Estimate maximal oxygen uptake (VO2max) from a Cooper 12-minute run, 1.5-mile run, or resting heart-rate method, then compare against age and sex norms with a clear fitness category.
A 2800 m Cooper test estimates about 51.3 ml/kg/min.
| Category | Threshold for your age/sex |
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Training zones: Heart-rate zones · race projection: Race time predictor · pace math: Pace calculator · body metrics: BMI calculator.
Disclaimer: this is an estimate, not a clinical or lab VO2max test.
How to estimate VO2max
Pick the method that matches your data, enter the run distance or time, or use resting heart rate with age. The result updates in ml/kg/min and is compared with a simple age and sex norm table.
VO2 Max Calculator helps athletes and everyday trainees get a clear, actionable number they can use in the gym, on the road or in the pool — without uploading any data. All calculations run locally in your browser.
Use the presets to learn the expected inputs, then adjust for your own session. Export or share the result when you want a training log or a quick plan for your next workout.
FAQ
What can I use VO2 Max Calculator for?
Estimate maximal oxygen uptake (VO2max) from a Cooper 12-minute run, 1.5-mile run, or resting heart-rate method, then compare against age and sex norms with a clear fitness category. It is built for practical training decisions, not medical diagnosis.
How do I use VO2 Max Calculator correctly?
Start with an example or preset, then replace the values with your own measured weight, time, distance or heart rate. Small input errors can change the output a lot.
How accurate is VO2 Max Calculator?
Formulas and tables are widely used coaching estimates. Individual fitness, sleep, heat and technique still matter — treat the result as a guide and progress gradually.
Is my data uploaded?
No. Inputs stay in your browser. Optional session history uses localStorage on this device only.
Is this medical or coaching advice?
No. It is a free educational calculator. Consult a qualified coach or clinician for personalised programmes, especially if you have injuries or health conditions.
Can I share or export the result?
Yes. Most pages support copy, CSV download and a shareable result image so you can keep a log or send the plan to a training partner.