VO2max Calculator

Calculate your VO2max from race performance. VO2max is the maximum amount of oxygen your body can utilize during intense exercise, and it's one of the best indicators of aerobic fitness and endurance capacity.

Enter your race distance, finish time, age, and gender to estimate your VO2max using multiple scientifically-validated formulas. Get your fitness level classification and personalized training paces.

Race Distance
Race Time
Enter time in hours, minutes, and seconds
Runner Details
Gender

About VO2max

What is VO2max?

VO2max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). A higher VO2max indicates better cardiovascular fitness and endurance performance.

How is VO2max Calculated?

This calculator uses three established formulas to estimate VO2max from your race performance:

  • Daniels' VDOT: Accounts for both running velocity and race duration, providing the most comprehensive estimate for runners.
  • Léger-Mercier Formula: Uses running speed to estimate oxygen consumption, based on research with endurance athletes.
  • Cooper Test Formula: Derived from the 12-minute run test, extrapolating performance to estimate VO2max.

Fitness Level Classifications

Your VO2max is classified based on age and gender using established fitness standards:

  • Superior: Top 5% of population
  • Excellent: Top 20% of population
  • Good: Above average fitness
  • Fair: Average fitness
  • Poor: Below average fitness

Training Paces

Based on your VO2max, the calculator provides training pace recommendations for different workout types:

  • Easy/Long Run Pace: For recovery runs and long runs (60-120+ minutes)
  • Marathon Pace: Your sustainable marathon race pace
  • Threshold Pace: For tempo runs at lactate threshold
  • Interval Pace: For VO2max intervals (3-5 minute efforts)
  • Repetition Pace: For short fast repeats (200-400m)

Best Practices

  • Use a recent race result where you gave maximum effort for the most accurate estimate
  • Races between 5K and 10K distance typically provide the most accurate VO2max estimates
  • VO2max estimates are approximations - lab testing provides the most accurate measurement
  • VO2max naturally declines with age but can be maintained with consistent training
  • Compare results from multiple formulas to get a range of estimates

Want more calculations? Try the full running calculator for pace, age grading, race predictions, and training paces.