- Choose a test
Select the protocol that matches the activity you completed.
- Enter performance data
For the run, provide distance. For the walk, provide mile time and finish heart rate.
- Add personal inputs
The walking equation also uses age, weight, and sex.
- Review the estimate
Read VO₂ max in milliliters of oxygen per kilogram per minute.
- Track consistently
Repeat under similar conditions when comparing progress over time.
VO2 Max Calculator
The VO₂ Max Calculator estimates maximal oxygen uptake from a field test. Choose a 12-minute run estimate based on distance or a 1-mile walk estimate that also uses time, heart rate, age, weight, and sex as defined by the selected equation.
Field-test estimates are useful for tracking aerobic fitness trends, but they are not equivalent to a laboratory metabolic test. Health status, pacing, terrain, temperature, medication, and measurement error can affect the result.
Calculator inputs
meters
min
bpm
years
kg
Result
—
Estimated VO₂ max
Method—
Fitness estimate—
Relative oxygen use—
12-minute run: VO₂ max = (Distance in meters − 504.9) ÷ 44.73
1-mile walk: VO₂ max = 132.853 − 0.0769×weight(lb) − 0.3877×age + 6.315×sex factor − 3.2649×time(min) − 0.1565×heart rate
What the result means
This is an estimate of aerobic capacity, not a medical diagnosis.
Results are estimates based on the values and assumptions entered.
Given: A runner covers 2,400 meters in 12 minutes.
Calculation: (2,400 − 504.9) ÷ 44.73 = 42.37.
Result: 42.4 mL/kg/min.
This is an estimate of aerobic capacity, not a medical diagnosis.
Which method should I choose?
Use the equation that matches the field test you actually completed.
Is a laboratory test more accurate?
Generally, a supervised metabolic test directly measures respiratory gases and is more precise.
Can medication affect the walking test?
Yes. Drugs that change heart rate can distort heart-rate-based estimates.
What units does the result use?
The result is milliliters of oxygen per kilogram of body mass per minute.
Is the fitness label a diagnosis?
No. It is a broad descriptive range and not medical advice.