A free VO2 max calculator with three at-home tests, each with its own study's equation, and the average for your age.
5.0(1 rating)Your VO2 max from a test you can do today: your resting heart rate, a 12-minute run or a 1-mile walk. Then how you compare with people your age, and your line to 90.
You
Your test
Your VO2 max
Your page
Your VO2 max as 1 page to keep or share with your coach: your result against your age's average. Pick a style, then put it live.
Each look is measured from a real, live site: its colors, its type and its corners. Or use your own brand.navid.me's own look: glass panels on black and one blue action.
Netlify hosts websites, with drag and drop publishing.
Log in first: a drop without an account is locked with a password, and deleted within an hour unless you claim it.
- A free Netlify account
- A folder with your page in it, named index.html
- 1Make a new folder, put your page in it, and rename the page index.html.
- 2Log in to Netlify.
- 3Open app.netlify.com/drop.
- 4Drag the folder onto the page.
- 5Your page is live at an address ending in netlify.app.
- 6To update it, drag the new folder onto the drop zone on the site's Deploys page.
Netlify's own guide: Netlify Drop quickstart
Put my VO2 max page live on Netlify. The page is vo2-max.html, in this folder.
1. Make a folder for the site, and copy vo2-max.html into it as index.html.
2. Install the Netlify command line tool if I don't have it, log me in, and deploy the folder to production.
3. Give me the live link. Open it, and check that the page loads, the light and dark switch works, and the email form shows.
4. Tell me in plain English how to add my own domain, and how to update the page later.New to Claude Code or Codex? The guide under this tool shows how to start, step by step.
Preview
General wellness education, not medical advice. Talk to your doctor before you change how you train, especially with a heart condition, medication or pregnancy. Your answers stay in this browser.
This free VO2 max calculator estimates your VO2 max from a test you can do today: your resting heart rate, a 12-minute run or a 1-mile walk. Then it shows how you compare with people your age and where your line heads by 90.
Each test uses its own study's equation, and your numbers stay in your browser.
Here's what VO2 max is, the three tests and how accurate each is, the averages by age, why it matters, and how to raise yours.
What is VO2 max?
VO2 max is the most oxygen your body can use in a minute of hard exercise, per kilogram of body weight. It's written in milliliters per kilogram per minute (mL/kg/min).
A lab measures it on a treadmill or bike with a mask. At home you estimate it.
Three ways to estimate it at home
- What you do
- Nothing: your resting and max heart rate
- The equation
- Uth et al. 2004: 15.3 × max ÷ resting
- What you do
- Run as far as you can in 12 minutes
- The equation
- Cooper 1968: (meters − 504.9) ÷ 44.73
- What you do
- Walk 1 mile fast, note your time and heart rate
- The equation
- Kline et al. 1987, the Rockport walk test
The resting heart rate method was built on trained men, so it reads high for many people. The run and the walk measure you working, so they're closer.
How you compare
The average VO2 max in NTNU's HUNT3 Fitness Study, measured directly in more than 4,600 Norwegians:
- Women
- 43
- Men
- 54
- Women
- 40
- Men
- 49
- Women
- 38
- Men
- 47
- Women
- 34
- Men
- 42
- Women
- 31
- Men
- 39
- Women
- 27
- Men
- 34
The calculator shows how far above or below your age's average you are.
Why it matters
In a study of 122,007 patients on a treadmill, Mandsager and colleagues found the fittest group had about 80% lower risk of death than the least fit. They found no upper limit to the benefit.
How it falls with age
Peter Attia puts the fall at about 10% a decade, and about 15% a decade after 50. The calculator draws your line from today to 90.
How to raise it
The intervals are Attia's, from Outlive. Find your zone 2 first with the zone 2 heart rate calculator.
Outlive
Outlive by Dr. Peter Attia breaks down the most effective strategies for long-term health and performance, covering exercise, nutrition, sleep, and emotional wellbeing to add years to your life.
I may earn a commission if you make a purchase, at no additional cost to you.
Keep going
See what your VO2 max means for life at 90 with the fitness age calculator, time your grip with the dead hang test, and take the full longevity test.
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VO2 max calculator FAQs
Questions about the vO2 max calculator? Here's what to know.
It estimates the most oxygen your body can use in hard exercise, from a simple test.
This one takes your resting heart rate, a 12-minute run or a 1-mile walk.
The 12-minute run and the 1-mile walk, because they measure you working.
The resting heart rate method was built on trained men and reads high for many people.
Above your age's average is a good start.
In NTNU's HUNT3 study, the average at 40 to 49 was 38 for women and 47 for men.
In a study of 122,007 patients, the fittest group had about 80% lower risk of death than the least fit.
No upper limit to the benefit was found.
Build a base of zone 2, then add 1 session a week of 4 minutes hard and 4 minutes easy, 4 to 6 times.
Retest every 8 to 12 weeks.
I did.
I'm Navid Moazzez, and I made the VO2 max calculator as one of my free tools on navid.me, from my own Longevity OS routine.
Read more about me.
Navid Moazzez
AI business strategist & AI OS builder
Navid Moazzez helps creators and founders master AI and build their own AI Operating System (AI OS) to automate their business and life.
Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Learn more.
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