What is VO₂ Max?
VO₂ Max is the maximum amount of oxygen your body can utilize during exercise. It's a strong indicator of cardiovascular endurance and aerobic fitness.
Normal Ranges
- Excellent: > 50 (men), > 45 (women)
- Good: 42–50 (men), 38–45 (women)
- Average: 35–41 (men), 31–37 (women)
- Poor: < 35 (men), < 31 (women)
How to Improve Your VO₂ Max
- Incorporate high-intensity interval training (HIIT)
- Perform regular endurance exercise (running, cycling, rowing)
- Train consistently over weeks and track progress
FAQs
- How accurate is this calculator?
It's an estimate based on validated formulas, but individual variation exists.
- Which method is better?
The Cooper test is more accurate if performed properly. RHR-based estimates are convenient but less precise.
- Do I need a lab test?
For athletes or medical cases, a lab VO₂ Max test is most accurate — this tool gives an accessible online estimate.