VO2 Max Calculator

Quick answer VO2 max is the most oxygen your body can use per kilogram per minute, estimated here from field tests like the Cooper 12-minute run or a timed walk with heart rate. It is the standard single measure of aerobic fitness.

This calculator estimates your VO2 max, the maximum rate at which your body can use oxygen during hard exercise and one of the best available measures of aerobic fitness, using three different field tests so you can pick whichever suits you. The first needs no exercise at all: enter your age and a 20 second resting heart rate count and it applies the resting heart rate formula to estimate your VO2 max in ml/kg/min. The second is based on the Rockport 1 mile walk test: enter your gender, age, weight and the time it took to walk exactly one mile as fast as you can without running, plus your 10 second pulse count taken immediately afterwards, and it returns an estimated VO2 max, with a kilogram to pounds conversion built in if you do not know your weight in pounds. The third uses the 1.5 mile run walk test: enter your time to cover 1.5 miles, or 2.414km, as fast as possible by running, jogging or walking, and it works out your estimated VO2 max the same way. Each section shows its result in ml/kg/min below the inputs. Stretch beforehand, pace yourself, and check with your doctor first if you have any medical conditions. These are estimates from standardised field-test formulas rather than a laboratory measurement, so treat the results as an indicative guide to your fitness, not medical advice.

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VO2 Max Calculator - Resting Heart Rate:

years
beats
ml/kg/min

With this VO2 Max calculator you are not required to do any form of physical activity. Take your resting heartbeat for 20 seconds and then enter the number of beats that you have recorded in the box below your age. The formula = 15.3 x (MHR/RHR)

VO2 Max Calculator - 1 Mile / 1.609KM Walk

To complete this test you need to walk exactly one mile and record the time. 1 mile is 1.609km, 1,760 yards or 5,280 feet. To lower the risk of injury please make sure you stretch and wear appropriate footwear. Walk the distance as fast as you can without running or jogging. When you have completed the 1 mile course immediately take your pulse over 10 seconds and record the time that it took you to complete the distance. These two pieces of information are required to add into the calculator below.

years
pounds
(minutes.seconds) e.g. 12.50 = 12 min 50 sec
beats
ml/kg/min

kg
Pounds

VO2 Max Calculator - 1.5 Mile / 2.414 KM Run Walk

This test requires you to find a track or location that is 1.5 Mile / 2.414 KM in length. The length of the track is very important as the time variable is a key factor in calculating the VO2 max. This test is harder than the 1 Mile Walk test as it requires you to complete the 1.5 miles as fast as possible by either running, jogging or walking. Make sure that you gently stretch your muscles beforehand and pace yourself. If you have any medical conditions that may hinder your ability to do this please consult your Doctor.

(minutes.seconds) e.g. 12.50 = 12 min 50 sec
ml/kg/min

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Frequently asked questions

What is the VO2 Max Calculator?

Estimate your VO2 Max from common field tests including the 1.5 mile run, Cooper 12-minute test, Rockport walking test, and step test. See your aerobic fitness classification by age and sex.

Is the VO2 Max Calculator free to use?

Yes. The VO2 Max Calculator is free to use on Calculate.co.nz, with no sign-up, paywall or account required.

How accurate is this VO2 max estimate?

These are estimates from standardised field-test formulas (resting heart rate, the one mile walk and the 1.5 mile run), not a laboratory VO2 max measurement. Treat the result as an indicative guide to your aerobic fitness, not medical advice.