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45 ml/kg/min

VO2 Max Estimator

100% Free

Estimate your VO2 max from resting heart rate or a Cooper 12-minute run — with a fitness rating for your age and gender. Informational fitness estimate, not medical advice.

2 Methods
Fitness Rating
Instant
100% Client-Side
Estimation method
Gender

Measure first thing in the morning, before getting up, for the most accurate reading.

Max heart-rate formula
Estimated VO₂ max
47.7
ml/kg/min
Superiorfor male, 30–39
METs ceiling

13.6

Estimated HRmax

187 bpm

Method: Resting heart rate (HRmax via Tanaka 208−0.7·age)

Informational only. This is a fitness estimate based on published formulas, not a clinical measurement or medical advice. Consult a doctor before starting a new exercise programme, especially if you have a heart condition or other health concerns.

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How to Use

  1. 1 Pick a method: resting heart rate, or a Cooper 12-minute run test
  2. 2 Enter your age and gender so the result can be rated against fitness norms
  3. 3 For the resting-HR method, enter your morning resting heart rate
  4. 4 For the Cooper test, run as far as you can in 12 minutes and enter the distance
  5. 5 Read your estimated VO2 max, fitness rating, METs ceiling, and estimated HRmax

Features

  • Two field methods: Uth resting-heart-rate formula and the Cooper 12-minute run test
  • Choice of Tanaka (208 − 0.7·age) or Fox (220 − age) for estimated max heart rate
  • Fitness rating (Poor → Superior) using published age and gender norms
  • Shows METs ceiling (VO2 max ÷ 3.5) and estimated HRmax
  • Clear ‘informational only / not medical advice’ disclaimer
  • 100% client-side — your numbers are never uploaded; trend tracking comes with Pro

Why it Matters

VO2 max — the maximum amount of oxygen your body can use during intense exercise — is one of the strongest single predictors of cardiovascular fitness and long-term health. You don't need a lab treadmill to get a useful estimate: a resting heart rate or a simple 12-minute run gives a number you can track and improve. Knowing your VO2 max and how it rates for your age and gender turns ‘I should get fitter’ into a measurable target.

★★★★★

Use Cases

Track Cardio Fitness

Get a baseline VO2 max number to measure aerobic progress against

Set Training Goals

See how your fitness rates for your age and aim for the next band

Field Testing

Use the Cooper run when you don't have lab equipment or a smartwatch

Coaching & PE

Quickly estimate a group's fitness from a single 12-minute run

What this tool does

The VO2 Max Estimator turns a simple field measurement into an estimate of your maximal oxygen uptake (VO2 max, ml/kg/min) and rates it against published norms for your age and gender. Choose the resting heart rate method for a no-effort estimate, or the Cooper 12-minute run for a more accurate one.

Informational only — not medical advice. This is a fitness estimate based on published formulas, not a clinical measurement. Maximal-effort tests are strenuous; consult a doctor before starting a new exercise programme, especially if you have any heart or health concerns.

The two methods

  • Resting heart rate (Uth formula): VO2max = 15.3 × (HRmax ÷ resting HR). We estimate HRmax with Tanaka (208 − 0.7·age) by default, or Fox (220 − age) if you prefer. The fitter you are, the lower your resting heart rate, and the higher this estimate.
  • Cooper 12-minute run: VO2max = (distance in metres − 504.9) ÷ 44.73. Run as far as you can in 12 minutes on a flat course and enter the distance.

Free vs Pro

The estimator here is free and private — nothing you enter leaves your browser. For people who want to train their aerobic fitness rather than measure it once, VO2 Max Estimator Pro is planned to add saved tests, a VO2 max trend chart, personalised training zones, and CSV export. Only the free estimator ships today.

Privacy

Everything runs locally in your browser. Your age, heart rate, and results are never uploaded, logged, or stored.

Frequently Asked Questions

What is VO2 max?
VO2 max is the maximum rate at which your body can take in and use oxygen during all-out exercise, measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). A higher number means a stronger aerobic engine. It is widely used as a benchmark of cardiovascular fitness.
How accurate is this estimate?
These are field estimates, not lab measurements. The resting-heart-rate (Uth) formula and the Cooper test are well-validated and good for tracking change over time, but the absolute number can differ by several points from a clinical treadmill test. Use it as a consistent benchmark for your own progress rather than an exact figure.
Which method should I use?
The resting-heart-rate method is the easiest — just measure your pulse first thing in the morning. The Cooper 12-minute run is more accurate but requires an all-out effort on a flat course. If you're healthy and want a better estimate, use the Cooper test; otherwise the resting-HR method is a fine starting point.
Is this medical advice?
No. This tool is for general fitness information only and is not a clinical measurement or medical advice. Maximal-effort tests like the Cooper run are strenuous — talk to a doctor before attempting one if you have a heart condition, are new to exercise, or have any health concerns.
Does the tool save my results?
No. The free estimator runs entirely in your browser and stores nothing. Saving tests, charting your VO2 max trend over time, and personalised training zones are planned VO2 Max Estimator Pro features; the core estimator is always free.
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Want to understand the math?

Browse all guides →
VO2 Max Explained
vo2 max

VO2 Max Explained: What It Is and How to Improve It

What VO2 max means, how it's measured and estimated, what a good VO2 max is for your age and gender, and the training that actually raises it — in plain language.

25 Jun 2026

5 min read

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