VO₂ Max Estimator
Estimate your maximal oxygen uptake using multiple proven field tests
Test Parameters
Estimate from your resting heart rate using the Uth–Sørensen formula. No exercise needed.
Measure first thing in the morning while still lying down.
VO₂ Max Reference Table — Male, Age 20-29
Based on ACSM (American College of Sports Medicine) classification guidelines for cardiorespiratory fitness.
| Category | VO₂ Max Range (ml/kg/min) |
|---|---|
| Superior | ≥ 52 |
| Excellent | 46 – 51.9 |
| Good | 42 – 45.9 |
| Fair | 37 – 41.9 |
| Poor | 33 – 36.9 |
| Very Poor | < 33 |
About This Tool
VO₂ max (maximal oxygen uptake) is the single best indicator of cardiorespiratory fitness. This tool lets you estimate your VO₂ max using four different validated methods — from a simple resting heart rate check to running and walking field tests — so you can choose the approach that suits your fitness level.
Each method has its strengths: the resting heart rate approach requires no exercise, the Cooper test is excellent for runners, the 1.5-mile run test factors in body weight, and the Rockport walk test is ideal for beginners or older adults. For a broader cardiovascular assessment that includes age-specific scoring, see our Resting Heart Rate Fitness Score tool.
To estimate your overall biological fitness, try the Fitness Age Calculator which combines cardiovascular, strength, and lifestyle factors. If you're also tracking body composition alongside aerobic fitness, our Lean Body Mass Calculator can help.
All calculations happen entirely in your browser — no personal health data is sent to any server.