VO2 Max Calculator
NEWEstimate your VO2 Max using Uth-Sørensen heart rate method plus optional Cooper 12-min run test. Get ACSM fitness classification and training recommendations.
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How to use
- 1Enter: age,restingHR (e.g. 30,60)
- 2Optional Cooper test: age,restingHR,12,distance(km) (e.g. 30,60,12,2.4)
- 3Get VO2 Max + ACSM fitness rating + training tips
Frequently Asked Questions — VO2 Max Calculator
What is a good VO2 Max?+
ACSM "Good" for men 30-39: 47-53 mL/kg/min; women: 42-47. Elite athletes exceed 60-70+. Values above "Good" significantly reduce cardiovascular mortality risk.
How do I improve my VO2 Max?+
Most effective: HIIT 2×/week at 90-95% max HR, long easy runs at 65-75% max HR, and tempo runs 20 min at 80-85% max HR. Allow 3-6 months for 5-15% improvement.