VO2 Max Calculator
Enter your resting heart rate and maximum heart rate (or your age, to estimate max heart rate) to get a non-exercise estimate of VO2 max — a widely used measure of cardiovascular fitness.
How the VO2 Max formula works
A commonly cited non-exercise estimation formula:
VO2 max ≈ 15.3 × (Max heart rate / Resting heart rate)
Step-by-step calculation
- Divide your maximum heart rate by your resting heart rate.
- Multiply that ratio by 15.3 to get an estimated VO2 max in ml/kg/min.
Worked example
A resting heart rate of 60 bpm and max heart rate of 185 bpm: VO2 max ≈ 15.3 × (185/60) ≈ 47.2 ml/kg/min, a reasonably fit estimate for many adults.
Frequently asked questions
How accurate is this non-exercise estimate compared to a lab test?
It's a reasonable approximation but noticeably less precise than a supervised graded exercise test with gas analysis, which is the gold standard. Treat this as a general fitness indicator rather than a clinical-grade measurement.
What's a good VO2 max?
It varies significantly by age, sex, and training level — competitive endurance athletes often score well above 60 ml/kg/min, while sedentary adults might score in the 25-35 range. Compare against age- and sex-specific norms rather than a single universal benchmark.