What is a good VO2 Max?
Values vary by age and gender. For a 30-year-old male, 40-45 is average, 50+ is good. For a female, 35-40 is average, 45+ is good.
Calculator
Enter your values
Results
Estimated VO2 Max
49.8
ml/kg/min
Aerobic Capacity Analysis
Understanding your fitness level
What It Means
Your VO2 Max of 49.8 ml/kg/min represents the maximum amount of oxygen your body can utilize during intense exercise. It is a key indicator of cardiovascular fitness.
General Classification
Good. Above average fitness for the general population.
Training Implications
To improve this score, focus on high-intensity interval training (HIIT) and consistent aerobic base building.
How to Use
Step-by-step instructions
- 1Enter your time from a recent race.
- 2Select the race distance.
- 3The calculator will estimate your VO2 Max.
Daniels & Gilbert Formula
This calculator uses the standard formula developed by Jack Daniels and Jimmy Gilbert to estimate aerobic capacity from race performance.
Complex regression formula based on velocity and timeVariables:
VVelocity in meters/minutetTime in minutesExample
5K in 20:00
Inputs:
Time:20:00
Distance:5 km
Steps:
- 1.Velocity: 250 m/min
- 2.Calculate oxygen cost of velocity
- 3.Calculate % of VO2 Max sustained for 20 mins
- 4.Result: ~49.8 ml/kg/min
Result:
49.8