Estimate your maximal oxygen uptake using multiple validated test methods.
Quick Answer:Select a test method and enter your results to calculate your VO2 Max and fitness category instantly.
Your VO2 Max
Calculating... ml/kg/min
Fitness Category
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Estimated Percentile
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Among your age group
Max Heart Rate
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Estimated (220 - age)
Test Method
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VO2 Max is considered the gold standard measure of cardiovascular fitness and a powerful predictor of longevity. A 2025 study in the Journal of the American College of Cardiology found that each 1 ml/kg/min increase in VO2 Max is associated with a 3% reduction in all-cause mortality. High-intensity interval training (HIIT) is the most time-efficient way to boost your VO2 Max, with improvements of 10-20% possible within 8 weeks of consistent training.
A good VO2 Max depends on age and gender. For men aged 20-29, a score of 44-51 ml/kg/min is considered good, while 51+ is excellent. For women in the same age range, 35-43 is good and 43+ is excellent. Elite endurance athletes often have VO2 Max values above 70 ml/kg/min for men and 60+ for women.
The most effective way to improve VO2 Max is through high-intensity interval training (HIIT). Sessions of 3-5 minutes at 90-95% of max heart rate, with equal recovery periods, performed 2-3 times per week can increase VO2 Max by 10-20% over 6-8 weeks. Consistent aerobic base training at moderate intensity also contributes to improvements.
The Cooper 12-minute run test and the 1.5-mile run test are among the most validated field tests for estimating VO2 Max. The gold standard is a laboratory graded exercise test with gas exchange analysis, but field tests provide reasonable estimates within 10-15% accuracy. The heart rate ratio method is the least demanding but also the least precise.