VO2 Max Calculator

Estimate your VO2 max — a key measure of cardiovascular fitness. Uses the Rockport 1-Mile Walk Test formula, accessible without laboratory equipment.

Enter Your Measurements

Age

Weight (lbs)

Gender

1-Mile Walk Time (minutes)

Heart Rate at Finish (bpm)

Results

Estimated VO2 Max

45.1

mL/kg/min

Formula

VO2max = 132.853 − 0.0769(Wt) − 0.3877(Age) + 6.315(Sex) − 3.2649(Time) − 0.1565(HR) [Rockport]

How to Use This Calculator

How to Use

1
Walk exactly 1 mile as fast as you can (without running).
2
Record your time in minutes.
3
Measure heart rate immediately upon finishing.
4
Enter your details to get estimated VO2 max.

Frequently Asked Questions

What is a good VO2 max?

For men: >50 mL/kg/min is excellent. For women: >43 is excellent. Elite endurance athletes typically exceed 70 mL/kg/min. Average untrained adults are 35–45.

How can I improve VO2 max?

High-intensity interval training (HIIT) is the most effective method. Zone 2 steady-state cardio (60–70% max HR) also improves it over time.

Related Calculators

One Rep Max Calculator

About This Calculator

This calculator uses the formula: VO2max = 132.853 − 0.0769(Wt) − 0.3877(Age) + 6.315(Sex) − 3.2649(Time) − 0.1565(HR) [Rockport]. All calculations follow industry-standard methods. Results are estimates — always verify with a licensed professional for structural or code-compliant work.

Built and maintained by the CalcSmart team. Last updated March 2026.

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