VO2 MAX
CALCULATOR
Estimate your maximal oxygen uptake (VO2 max) using field tests or heart rate data. VO2 max is one of the strongest predictors of longevity and cardiovascular health.
// ENTER YOUR DATA
Used for fitness level percentile comparison
VO2 max norms differ by biological sex
Distance in meters
Minutes
Seconds
BPM immediately after completing the mile
Measure first thing in the morning
If known from testing, enter for better accuracy
// YOUR VO2 MAX RESULTS
ESTIMATED VO2 MAX
42.4
mL/kg/min
Above average cardio fitness. Good foundation for training.
PERCENTILE FOR YOUR AGE & SEX
55th percentile
Better than 55% of people your age and sex
CLASSIFICATION RANGES (30-39 Male)
POOR
<35
FAIR
36-39
GOOD
40-43
EXCELLENT
44-50
SUPERIOR
51+
Method: Cooper 12-minute run test formula
// VO2_MAX_SCIENCE
UNDERSTANDING VO2 MAX
VO2 max (maximal oxygen uptake) measures the maximum amount of oxygen your body can use during intense exercise. It's expressed in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).
VO2 MAX AND LONGEVITY
Research shows VO2 max is one of the strongest predictors of all-cause mortality. A landmark study in JAMA found that moving from "low" to "below average" cardio fitness reduced mortality risk by 50%. Moving from "below average" to "above average" reduced it by another 60%.
Key Insight
Each 1 mL/kg/min increase in VO2 max is associated with approximately 9% reduction in cardiovascular mortality risk.
TEST METHODS EXPLAINED
Cooper 12-Minute Run Test
Developed by Dr. Kenneth Cooper in 1968. Run as far as possible in 12 minutes on a flat surface.
Rockport 1-Mile Walk Test
Low-impact alternative. Walk 1 mile as fast as possible without running. Measure time and ending heart rate.
Gender: male=1, female=0
Heart Rate Estimation
Uses the ratio of max to resting heart rate. Less accurate but requires no exercise test.
IMPROVING YOUR VO2 MAX
VO2 max can improve by 15-30% with proper training. The most effective methods include:
- Zone 2 training: 3-5 hours per week at conversational pace builds aerobic base
- High-intensity intervals: 1-2 sessions per week of 4x4 minute intervals at 90-95% max HR
- Norwegian 4x4 protocol: 4 minutes at 90-95% max HR, 3 minutes recovery, repeat 4 times
- Consistency: Regular training over months yields the best improvements
ACCURACY CONSIDERATIONS
| METHOD | ACCURACY | NOTES |
|---|---|---|
| Lab Test (Gold Standard) | +/- 2% | Direct measurement during maximal exercise |
| Cooper 12-Min Run | +/- 10-15% | Good for fit individuals, requires max effort |
| Rockport Walk Test | +/- 12-15% | Good for beginners, low injury risk |
| Heart Rate Estimation | +/- 20% | Rough estimate only, no exercise required |
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: These are estimates based on validated field tests. For accurate VO2 max measurement, consider a laboratory metabolic test. Consult a healthcare provider before starting any new exercise program, especially if you have cardiovascular conditions.