VO2 Max Calculator
Field estimates of VO2 max — not a metabolic cart. Click any i for detail.
Test
Method
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Method
Heart-rate ratio needs HRmax and HRrest. Cooper needs 12-minute distance in meters. |
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HRmax
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HRmax
Measured max if you have it. 220−age is a crude fallback, not physiology. |
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Resting HR
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HRrest
True rest — sit 5 minutes. Morning pulse is often closest. |
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12-min distance (m)
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Meters
Cooper test only. 2,400 m is a middling adult sketch. Laps × 400 if you ran a track. |
How to use this calculator
- Pick heart-rate or Cooper.
- Enter HRmax and rest, or 12-minute meters.
- Read mL/kg/min.
- This is not a training plan.
Results explained
Heart-rate: VO2 ≈ 15.3 × (HRmax / HRrest). Cooper: VO2 ≈ (meters − 504.9) / 44.73. Both are population regressions.
Quick reference: VO2 max
Units are milliliters of oxygen per kilogram per minute.
| Item | Detail |
|---|---|
| Uth–Sørensen | 15.3 × HRmax/HRrest |
| Cooper 1980s | (d − 504.9)/44.73 |
| Lab test | Douglas bags / cart — not this |
| Running pace | See pace calculator |
Age-predicted HRmax has wide error bars.
How the estimate is built
See method. Result in mL/kg/min.
Example scenario
HRmax 185, rest 60 → 15.3 × 3.083 ≈ 47 mL/kg/min.
FAQ
Which method?
HR ratio if you have resting and max pulse. Cooper if you already ran 12 minutes.
Treadmill protocols?
Not implemented.
Cycling?
These equations are run/HR oriented.