On this page, you will find four different VO2 max calculators. Each calculator is a tool to estimate your VO2 max, measuring your body’s ability to use oxygen during exercise. The first calculator is super easy and quick, requiring no exercise. The others involve a unique physical activity test. Scroll down to explore them all and find out how fit you are!
VO2 Max Calculator
VO2 Max Calculator – Resting Heart Rate
Instructions for this calculator
Here, you don’t need to break a sweat! Just find a quiet place and sit down. Use a timer and count your heartbeat for 20 seconds. Write down the number of beats you count. Along with your age, enter this information in the form below to know your estimated VO2 max.
VO2 Max Calculator – One Mile Walk Test
Instructions for this calculator
For this test, you need a good walking path that’s exactly one mile long. You’ll walk as fast as possible (but no running!). Take a stopwatch to time your walk and, at the end, take your pulse for 10 seconds. Note down both times and put them into the calculator to find out your VO2 max.
VO2 Max Calculator – Three-Minute Step Test
Instructions for this calculator
Get ready to step up! You’ll need a step that is about knee-high and a stopwatch. Following the beat of a metronome, you’ll step up and down for 3 minutes. After the time is up, wait for 5 seconds and then check your pulse for 15 seconds. Use the details in the calculator to get your VO2max. Remember to be careful as the step is quite high!
VO2 Max Calculator – 1.5 Mile Run/Walk Test
Instructions for this calculator
Time to get running (or walking)! Find a nice place to run or walk 1.5 miles. You’re trying to do this as fast as possible, so time yourself with a stopwatch. Once you finish, enter your time into the calculator to see your VO2 max. Remember, it’s essential to warm up before and cool down afterward to stay safe.
About the Calculations
The calculations in these calculators are based on various popular physical fitness tests. Let’s break down how each of them works:
Resting Heart Rate Based VO2 Max Calculation
In this method, we use the formula:
VO2max = 15.3 x (MHR/RHR)
Where:
- MHR (Maximum Heart Rate) is found using the equation: 208 – (0.7 x Age)
- RHR (Resting Heart Rate) is the number of heart beats you count in 20 seconds, multiplied by 3.
One Mile Walk Test VO2max Calculation
This calculator uses the formula:
VO2max = 132.853 – 0.0769W – 0.3877A + 6.315G – 3.2649T – 0.1565H
Where:
- W is your weight in pounds
- A is your age in years
- G is a gender factor, with 0 for females and 1 for males
- T is the time, in minutes, it takes to complete the test
- H is your heart rate in beats per minute at the end of the test
Three Minute Step Test VO2 Max Calculation
Depending on your gender, one of these formulas will be used:
- For males: VO2max = 111.33 – 0.42H
- For females: VO2max = 65.81 – 0.1847H
Where:
- H is your heart rate in beats per minute measured right after you complete the test.
1.5 Mile Run/Walk Test VO2 Max Calculation
This calculation uses the formula:
VO2max = 483/T + 3.5
Where:
- T is the time, in minutes, it takes to complete the 1.5-mile run or walk.
These calculations will give you an estimated VO2max value, which is a measure of your fitness level. Remember, these are just estimates.
Understanding Your Results
The results from these calculators are estimates of your VO2 max, indicating how well your body uses oxygen when exercising the hardest. It’s a good way to understand your fitness level. But remember, for the most accurate results, you would need to test in a laboratory with special equipment.
Note: Please always exercise within your abilities and consult a healthcare provider if unsure about performing these tests.
Happy calculating!
You can find our other calculators here.
