VO2 Max Aerobic Capacity Calculator

Estimates the VO2 max aerobic capacity through the four most common methods from resting heart rate to activity tests.

Refer to the text below the calculator for more information on VO2 max, the variables and formulas used.


This VO2 max aerobic capacity calculator is based on either the resting heart rate or on your performance on one of three unique physical exertion tests.

All four estimates are deemed reliable indicators of VO2 max (that are easily calculated at home) but of course the only accurate determination remains that through direct analysis of your oxygen consumption levels during a maximal physical exertion test, in laboratory conditions.


VO2 max based on Resting Heart Rate

VO2 max = 15.3 x MHR / (Number of heart beats in 20 seconds x 3)

Where MHR = 208 – (0.7 x Age)

VO2 max based on One Mile Walk Test

VO2 max = 132.853 - 0.0769 x Weight in lbs - 0.3877 x Age in years + 6.315 x (0 if Female, 1 if Male) - 3.2649 x Test completion time in minutes - 0.1565 x Heart rate at test completion

VO2 max based on Three Minute Step Test

Males: VO2 max = 111.33 - 0.42 x Heart rate at test completion

Females: VO2 max = 65.81 - 0.1847 x Heart rate at test completion

VO2 max based on 1.5 Mile Run / Walk Test

VO2 max = 483 / Test completion time (minutes) + 3.5


VO2 Max based on Resting Heart Rate

Age
No. of heart beats in 20 seconds
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VO2 Max based on One Mile Walk Test

Age
Gender
Weight
Test completion time (minutes)
Heart rate at test completion (beats/minute)
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VO2 max based on Three Minute Step Test

Gender
Heart rate at test completion (beats/minute)
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VO2 max based on 1.5 Mile Run / Walk Test

Test completion time (minutes)
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Steps on how to print your input & results:

1. Fill in the calculator/tool with your values and/or your answer choices and press Calculate.

2. Then you can click on the Print button to open a PDF in a separate window with the inputs and results. You can further save the PDF or print it.

Please note that once you have closed the PDF you need to click on the Calculate button before you try opening it again, otherwise the input and/or results may not appear in the pdf.


 

About the maximal oxygen consumption

VO2 stands for the volume of oxygen that the body utilizes each minute. VO2 max or maximal oxygen uptake or peak oxygen uptake or maximal aerobic capacity is the maximum rate of oxygen consumption measured during exercise of increasing intensity (incremental exercise).

Laboratory measured VO2 max provides a quantitative value of endurance fitness and reflects cardiorespiratory fitness and endurance capacity.

VO2 max is expressed either as an absolute rate in litres of oxygen per minute (L/min) or as a relative rate in millilitres of oxygen per kilogram of body mass per minute (mL/(kg/min).

Elite athletes have VO2 max values of around 90 mL/kg/min. Lower fitness levels are associated with high risk of cardiovascular disease, all-cause mortality, and mortality rates stemming from various types of cancers.

 

Formulas

VO2 max based on Resting Heart Rate

This is the most simple estimation that only requires the subject’s age and number of hearts beats during 20 seconds.

VO2 max = 15.3 x MHR / (Number of heart beats in 20 seconds x 3)

where MHR = 208 – (0.7 x Age)

VO2 max based on One Mile Walk Test

This is also known as the Rockport Fitness Walking Test (RFWT) and the subject must find an appropriate walking location and measure out a distance of 1 mile (1609 meters). By using a stopwatch, the subject mut record how long it takes them to walk the measured 1 mile distance.

The subject must not run but walk as fast as they can. At the end of the test, the subject must take their pulse for 10 seconds (then multiply by 6 to retrieve the heart rate in beats per minute.

VO2 max = 132.853 - 0.0769 x Weight in lbs - 0.3877 x Age in years + 6.315 x (0 if Female, 1 if Male) - 3.2649 x Test completion time in minutes - 0.1565 x Heart rate at test completion

VO2 max based on Three Minute Step Test

This VO2 max test requires a step that is 16.25 inches from ground level, a stopwatch and a metronome. The following sequence should be followed during the test “left leg up, right leg up, left leg down, right leg down and repeat” and should be preceded by light stretching and practice.

Male subjects should set the metronome at 96 beats per minute whilst female subjects should set it at 88 beats per minute.

During the test, for each beat of the metronome, one step of the sequence should be performed. The subject should step to the beat for 3 minutes. When the 3 minutes pass, the subject must wait for 5 seconds then take their pulse for 15 seconds, then multiply the value by 4 to obtain the heart rate in beats per minute.

VO2 max (men) = 111.33 - 0.42 x Heart rate at test completion

VO2 max (women) = 65.81 - 0.1847 x Heart rate at test completion

VO2 max based on 1.5 Mile Run / Walk Test

This VO2 max test requires an appropriate running location with a measured out distance of exactly 1.5 miles (2414 meters). A stopwatch must be used to record the exact time the distance is covered in. The subject can run and/or walk but the scope of the test is for the subject to cover the distance as fast as they can.

VO2 max = 483 / Test completion time (minutes) + 3.5

 

References

Tanaka, H., Monhan, K.D., Seals, D.G., Age-predicted maximal heart rate revisited. Am Coll Cardiol 2001; 37:153-156.

Uth N, Sorensen H, Overgaard K, Pedersen PK. Estimation of VO2max from the ratio between HRmax and HRrest--the Heart Rate Ratio Method. Eur J Appl Physiol. 2004 Jan;91(1):111-5.

Kilne G, et al. "Estimation of VO2 max from a one mile track walk, gender, age and body weight". Med. Sci. Sports Exerc. 1987, 19: 253–259.

Fahey, T., Insel, P., Roth, W., Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness (Seventh Edition), McGraw-Hill, 2007.


Specialty: Pulmonology

System: Respiratory

Objective: Determination

Type: Calculator

Article By: Denise Nedea

Published On: April 9, 2020

Last Checked: April 9, 2020

Next Review: April 9, 2025