Calculate your VO2max
VO2max is a measure of your aerobic fitness and a key indicator of your running potential. Use our calculator to estimate your VO2max.
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VO2max Calculator
Your VO2max:
Your Fitness Rating:
Your VO2max:
Your Fitness Rating:
Your VO2max:
Your Fitness Rating:
What is VO2max?
VO2max is the maximum amount of oxygen your body can utilize during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
A higher VO2max indicates better cardiovascular fitness and endurance capacity. Elite endurance athletes typically have VO2max values of 70-85 ml/kg/min (males) or 60-75 ml/kg/min (females).
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Understanding VO2max and Its Importance
How VO2max Affects Performance
VO2max is one of the best predictors of endurance performance. A higher VO2max allows you to:
- Run faster at the same effort level
- Maintain higher intensities for longer periods
- Recover more quickly between hard efforts
- Improve your lactate threshold (the point where lactic acid accumulates)
How to Improve Your VO2max
While VO2max is partly determined by genetics, you can improve it with training:
- High-intensity interval training (HIIT)
- Tempo runs at 85-90% of maximum heart rate
- Hill repeats and track workouts
- Consistent training over time
- Proper recovery between hard sessions
VO2max and Age
VO2max naturally declines with age, typically at a rate of about 1% per year after age 30. However, regular training can significantly slow this decline.
Research shows that lifelong athletes can maintain much higher VO2max values than their sedentary peers, even into their 70s and 80s.
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