🫁 VO2 Max Estimator
Estimate your aerobic fitness using multiple validated methods. Select a test to get started.
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VO2 Max Fitness Categories
Select your age and sex to see your category:
Improvement Tips
- Do 1–2 interval sessions per week at 90–95% max heart rate (4×4 min intervals are highly effective).
- Build your weekly volume gradually — no more than 10% increase per week to avoid injury.
- Include one long slow run per week at easy pace to build mitochondrial density.
- Cross-train with cycling or swimming to maintain aerobic load while reducing injury risk.
- Prioritize sleep — VO2 max improvements occur during recovery, not training.
- Lose excess body fat — VO2 max is measured per kg of body weight, so reducing fat improves your score.
- Altitude training or altitude tents can boost red blood cell production over 3–4 weeks.
What is VO2 Max?
VO2 max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). It is widely considered the gold standard measure of cardiovascular fitness.
Higher VO2 max means your heart, lungs, and muscles can work harder before running out of oxygen. Elite marathon runners typically have VO2 max values of 70–85 ml/kg/min. An average sedentary adult sits around 30–40.
These are estimates — lab measurement using a metabolic cart and graded exercise test is the only way to determine true VO2 max. Estimates can vary ±10–15%.