VO2 Max
Calculator
VO2 max is one of the strongest predictors of longevity we can measure. Estimate yours from a resting heart-rate formula or a 12-minute run — then see how it rates for your age.
Method
Estimated VO2 max
How this works
Methodology reviewed July 2026VO2 max — the maximum oxygen your body can use during hard exercise — is one of the strongest predictors of long-term mortality. The tool estimates it without lab testing: either from the ratio of your maximum to resting heart rate, or from how far you cover in a 12-minute Cooper run. It then rates the result against age- and sex-based norms.
Heart-rate method: VO2max ≈ 15 × (HRmax / HRrest)
Cooper 12-min run: VO2max ≈ (distance in metres − 504.9) / 44.73
Method · Resting/max heart rate or 12-minute run distance · Age · Sex
Estimated VO2 max (mL/kg/min) · Fitness rating for age and sex
- The HR-ratio method assumes an accurate maximum heart rate (measured beats an age-formula estimate).
- The Cooper test assumes an all-out, evenly paced effort.
- Field estimates carry meaningful error versus a lab gas-exchange test.
- Illness, heat, caffeine, and pacing all skew the result.
- A maximal effort test isn't appropriate for everyone — clear it with a clinician if you have cardiovascular risk.
This calculator is for educational purposes only and is not medical advice, diagnosis, or treatment. Results are estimates based on published formulas and population averages — your individual values may differ. Nothing here is calculated on a server: everything runs in your browser and no data is stored or sent anywhere. Always consult a qualified clinician before making health, medication, or training decisions.