VO2 Max Calculator
Calculate your VO2 max and discover your aerobic capacity. Assess your fitness level and track your progress.
Frequently Asked Questions
What is VO2 max and why is it important?
VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the best indicator of aerobic capacity and cardiovascular fitness. A high VO2 max indicates better cardiovascular health, endurance and lower disease risk.
Which calculation method is most accurate?
Laboratory testing with gas analyzer is most accurate, but impractical for daily use. Cooper Test (12min) is very reliable if done correctly. Rockport Test is good for beginners. Direct calculation is just a general estimate.
How to do the Cooper Test correctly?
After warm-up, run the greatest distance possible in 12 minutes maintaining a constant pace. Choose a flat, measured location (running track ideal). Record total distance covered. Important: do it with maximum effort but without harming technique.
Can I improve my VO2 max?
Yes! VO2 max can be improved with consistent aerobic training. High-intensity interval training (HIIT) is especially effective. Improvement varies person to person, but gains of 15-20% are common with regular training.
How often should I test my VO2 max?
It's recommended to test every 8-12 weeks to track progress. Testing too frequently won't show significant changes. Keep the same test conditions (time, location, nutrition) for valid comparisons.
What is a good VO2 max for my age?
VO2 max values naturally decrease with age. For 30-year-old men, >50 ml/kg/min is excellent. For women, >45 ml/kg/min is excellent. Elite athletes can have values above 70-80 ml/kg/min. The important thing is to be above "fair" for your age range.