VO₂max Calculator
VO₂max is the maximum amount of oxygen your body can use during intense exercise, and it is one of the best single measures of aerobic fitness. Measuring it precisely needs a lab treadmill test with a mask, but you can estimate it from your heart rate. This calculator uses the Uth-Sørensen formula, which estimates VO₂max from the ratio of your maximum heart rate to your resting heart rate — a lower resting heart rate, which tends to come with better fitness, produces a higher estimate. Treat the number as a rough indicator and a way to track change over time, not as a lab-grade measurement. The formula was validated on a narrow group, so its accuracy for the general population is limited.
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Default result: 48.5
VO₂max Calculator · Result
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Estimated VO₂max
190 × 60
This calculator provides an estimate for general information only and is not a medical diagnosis or professional advice. Body-composition and health-risk figures are approximations from population formulas and can differ meaningfully from clinical measurement. Do not use this result to diagnose, treat, or rule out any health condition — consult a qualified healthcare provider before acting on it.
Reviewed by the calculators.dev team · Last updated 2026-06-23
Formula reviewed against Uth N, Sørensen H, Overgaard K, Pedersen PK. Estimation of VO2max from the ratio between HRmax and HRrest. Eur J Appl Physiol 2004;91(1):111-115
How to calculate
Enter your maximum heart rate and your resting heart rate in beats per minute. If you do not know your maximum, you can estimate it with 208 − 0.7 × age, though a measured value is better. Measure your resting heart rate when fully at rest, ideally right after waking. The calculator divides the two and multiplies by 15.3. For 190 max and 60 resting, that is 15.3 × (190 ÷ 60) = 48.5 mL/kg/min. Track the trend over weeks of training rather than reading a single number too literally.
VO₂max (mL/kg/min) = 15.3 × (HRmax ÷ HRrest). Variables: HRmax is your maximum heart rate and HRrest is your resting heart rate, both in beats per minute. The result is millilitres of oxygen per kilogram of body weight per minute. The equation is a regression fitted to a specific population, so the absolute value is approximate; the trend over time is more reliable than any single estimate.
Example calculation
With a maximum heart rate of 190 bpm and a resting heart rate of 60 bpm, the Uth-Sørensen estimate is 15.3 × (190 ÷ 60) = 48.5 mL/kg/min. The result depends entirely on the heart-rate ratio: a lower resting heart rate (a sign of aerobic fitness) raises the estimate.
- vo2max
- 48.5 mL/kg/min
Assumptions
- The Uth-Sørensen formula was validated only on well-trained men aged roughly 21 to 51, so it is least accurate for women, older adults, and untrained people.
- It assumes accurate heart-rate inputs — an estimated maximum heart rate (rather than a measured one) carries its own error of roughly ±10–12 bpm.
- The result is an estimate, not a lab measurement; a graded exercise test with gas analysis is the gold standard.
Common mistakes
- Using a resting heart rate taken after coffee or activity, which is too high and lowers the estimate. Measure it fully rested.
- Treating the number as a precise fitness score. It is a rough estimate — watch how it changes with training rather than the exact figure.
- Applying it confidently outside the validation group (trained men 21–51), where accuracy drops.
Frequently asked questions
How accurate is a heart-rate VO₂max estimate?
It is a rough estimate. The Uth-Sørensen formula was validated on well-trained men aged 21–51 and is less accurate outside that group. A laboratory graded exercise test with gas analysis is the only precise measurement; this estimate is best for tracking your own trend.
What is a good VO₂max?
Typical values vary widely by age, sex, and fitness. Endurance athletes can exceed 60 mL/kg/min, while sedentary adults are often in the 30s. Because this estimate is approximate, focus on whether your number improves with training rather than comparing to others.
How do I find my maximum heart rate for this?
A measured maximum from a hard effort is best. If you do not have one, estimate it with 208 − 0.7 × age (the Tanaka formula). Remember that an estimated maximum adds its own error to the VO₂max result.
Can I use this if I am not a trained athlete?
You can, but expect lower accuracy. The formula was validated on trained men in a specific age range, so for women, older adults, or untrained people the estimate is rougher. Use it to watch change over time, and consult a professional before starting intense training.