VO2 Max Estimator

Estimate your VO2 max using the Uth et al. heart rate ratio method. VO2 max is the gold standard measure of cardiovascular fitness — find out where you rank for your age and gender.

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How It Works

VO2 max (maximal oxygen uptake) measures the maximum rate at which your body can use oxygen during intense exercise. It is expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). The Uth et al. formula estimates VO2 max as 15.3 times the ratio of your maximum heart rate to your resting heart rate. This is a non-exercise estimate — lab testing with a treadmill or cycle ergometer is the gold standard but requires specialized equipment. A higher VO2 max means better cardiovascular fitness. Elite endurance athletes typically have VO2 max values of 60-85 ml/kg/min, while sedentary adults average 30-40. Improving VO2 max requires consistent aerobic exercise, particularly high-intensity interval training (HIIT) and sustained tempo runs. Even a 5 ml/kg/min improvement significantly reduces cardiovascular disease risk.