Estimate your VO2 max fitness level from a simple running test or your resting heart rate.
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How This Works
Cooper test: VO2 max = (distance in metres − 504.9) ÷ 44.73. Heart rate reserve method uses Uth formula: VO2 max = 15.3 × (maxHR ÷ restingHR), adjusted for sex. These are estimates — laboratory VO2 max testing (incremental treadmill test to exhaustion) is the gold standard.
VO2 max responds best to high-intensity training above 90% of max heart rate. Most effective: Norwegian 4×4 protocol — 4 minutes at 90–95% max HR, 3 minutes recovery, repeated 4 times, 3× per week. Consistent aerobic base training also helps long-term. Untrained individuals can improve VO2 max by 15–20% in 12 weeks. Trained athletes see smaller improvements (3–5%) as they approach their genetic ceiling.