What is VO₂ Max?
VO₂ max measures your body's maximum oxygen utilization during intense exercise. It's the gold standard for assessing cardiovascular fitness and aerobic endurance. Knowing your VO₂ max helps athletes optimize training, track fitness progress, and improve overall health. Regular VO₂ max testing can reveal your exercise capacity, help set realistic fitness goals, and identify potential health risks associated with low aerobic capacity.
VO₂ Max Calculator
VO₂ Max Formula
The calculator uses the Rockport Fitness Walking Test formula:
VO₂ max = 132.853 - (0.0769 × weight) - (0.3877 × age) + (6.315 × gender) - (3.2649 × time) - (0.1565 × heart rate)
Calculation Process
| Step | Description |
|---|---|
| 1 | Measure resting heart rate (bpm) |
| 2 | Record exercise heart rate after 1-mile walk |
| 3 | Input age and heart rate values |
| 4 | Apply scientific formula |
| 5 | Calculate VO₂ max score |
Advantages & Disadvantages
Advantages:
- ✓ Identifies cardiovascular fitness level
- ✓ Helps optimize training intensity
- ✓ Tracks fitness progress over time
- ✓ Predicts athletic performance potential
Disadvantages:
- ✗ Requires accurate heart rate measurements
- ✗ Doesn't account for muscle composition
- ✗ Less accurate than lab tests
FAQs
What's a good VO₂ max score?
Average VO₂ max ranges from 30-45 for men and 25-38 for women. Elite athletes often score above 60. Age and fitness level significantly affect results.
How accurate are online calculators?
Online calculators provide estimates (±5-10% accuracy) compared to laboratory tests. For precise measurements, consult sports medicine professionals.