VO2 Max Calculator
Estimate your VO2 max from a race distance and time using the Daniels–Gilbert model.
How to use the vo2 max calculator
- Enter a recent race distance and your finish time.
- Click Estimate to get your approximate VO2 max.
- Compare the result against age and sex norms shown below.
What VO2 max actually measures
VO2 max is the maximum rate at which your body can take in and use oxygen during intense exercise, expressed in millilitres of oxygen per kilogram of body weight per minute. It is one of the best single indicators of aerobic endurance capacity.
Frequently asked questions
What is a good VO2 max?
For recreational adults, 35–45 ml/kg/min is solid. Competitive distance runners often sit at 60–70+, while elite athletes can exceed 80.
Can you estimate VO2 max without a lab?
Yes. Field estimates from race performance or the Cooper 12-minute test correlate well with lab values, though they are estimates, not exact measurements.
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