Printed on 2/13/2026
For informational purposes only. This is not medical advice.
VO2 max represents the maximum rate of oxygen consumption during exercise, measured in mL/kg/min. It is the gold standard measure of cardiorespiratory fitness. This calculator uses the Uth et al. method to estimate VO2 max from your age and resting heart rate — a simple, non-exercise approach that correlates well with laboratory testing for most healthy individuals.
Formula: VO2 max = 15.3 × (Max HR / Resting HR)
Disclaimer: This tool is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your health.
Calculate your personal heart rate training zones using the Karvonen method. Optimize your cardio training with zones based on age and resting heart rate.
NutritionCalculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Find out how many calories you burn per day based on your activity level.
VO2 max (maximal oxygen uptake) is the maximum amount of oxygen your body can use during intense exercise, measured in milliliters per kilogram per minute (mL/kg/min). It reflects the combined efficiency of your heart, lungs, and muscles in delivering and using oxygen. Higher values indicate better aerobic fitness.
The Uth method provides a reasonable estimate for healthy individuals but has limitations. It assumes a standard relationship between resting HR and VO2 max. Factors like medications (beta-blockers), caffeine, stress, and fitness level can affect resting HR. For precise measurement, a lab-based graded exercise test with gas analysis is the gold standard.
VO2 max norms vary by age and sex. For men aged 20–29, values above 44 mL/kg/min are considered good, and above 51 is excellent. For women the same age, above 37 is good and above 43 is excellent. Values decline with age. Elite endurance athletes may exceed 70–80 mL/kg/min.
High-intensity interval training (HIIT) is the most effective way to improve VO2 max. Consistent aerobic exercise (running, cycling, swimming) at moderate intensity also helps. Typical improvements of 10–20% are possible with 8–12 weeks of structured training. Consistency is more important than any single workout.