VO2max Aerobic Fitness Calculator

VO2max is one of the strongest predictors of cardiovascular fitness and lifespan. Enter age, sex, and resting heart rate and get an assessment and a comparison to age norms.

Uth-Sørensen 2004

Based on

ml/kg/min

Unit of measure

ACSM norms

Comparison

Fill in the values and press calculate, the result will appear here

Calculating cardiovascular fitness...

VO2max · ml/kg/min

Equivalent to -- METs · for your age and sex group

LowAverageGoodExcellentElite

The classification refers to the age and sex group you selected, per ACSM norms. See the full table below.

Age years

18 to 90

Sex

for tailored norms

Resting heart rate bpm

In the morning, before getting up

Please enter a valid age (18-90) and resting heart rate (35-110).

Why it matters

VO2max is considered one of the strongest markers of cardiorespiratory fitness and lifespan. Studies show that every increase in aerobic fitness is linked to a significant decrease in mortality risk, and improvement is possible at any age through training.

Evidence · Validated formula

Uth-Sørensen et al., 2004 · Eur J Appl Physiol

VO2max ≈ 15 × (HRmax ÷ HRrest) · HRmax = 208 − 0.7 × age

⚠️ This is an indirect estimate from resting heart rate, not a direct lab measurement, and it is sensitive to heart-rate accuracy. The classification is based on general norms and is not medical advice. Consult a doctor before starting strenuous exercise.

VO2max norms by age and sex

Values in ml/kg/min. Women are about 10 to 15 percent lower than men for physiological reasons.

Age · Men	Low	Average	Good	Excellent	Elite
20-29	<38	38-44	44-50	50-56	>56
30-39	<34	34-40	40-46	46-52	>52
40-49	<30	30-36	36-42	42-48	>48
50-59	<25	25-31	31-38	38-44	>44
60+	<21	21-27	27-34	34-40	>40

Age · Women	Low	Average	Good	Excellent	Elite
20-29	<28	28-34	34-40	40-46	>46
30-39	<27	27-33	33-39	39-45	>45
40-49	<25	25-31	31-37	37-43	>43
50-59	<22	22-28	28-34	34-40	>40
60+	<20	20-25	25-31	31-37	>37

Based on the ACSM / Cooper classification. Thresholds are approximate and vary between sources and populations.

Frequently Asked Questions

What is VO2max?

The maximum volume of oxygen the body can use during exertion, measured in ml/kg/min. One of the strongest predictors of cardiovascular fitness and lifespan.

How is VO2max calculated from resting heart rate?

By the Uth-Sørensen 2004 formula: VO2max is approximately 15 times the ratio of maximum heart rate to resting heart rate. Maximum heart rate is estimated as 208 minus 0.7 times age. This is an estimate, not a direct measurement.

What is a good VO2max?

It depends on age and sex. The value naturally declines with age, and women are about 10 to 15 percent lower than men. Always compare against the norms for your age and sex group in the table above.

How do you improve VO2max?

Regular aerobic training, and especially interval training, improves VO2max at any age. Consult a doctor before starting strenuous exercise.

Vitality Score · The Full Picture

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The Vitality Score questionnaire takes a few minutes, connects all your markers into one picture, and produces a personalized plan.

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The information on this site is for educational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified doctor before starting exercise or changing your lifestyle.