VO2max (Maximal Oxygen Uptake) Calculator
From resting and max heart rate, estimate VO2max with the Uth-Sørensen-Overgaard-Pedersen formula.
Input Data
Results
At a glance:VO2max ≈ 15.3 × (HRmax ÷ HRrest). HRmax is often estimated as 220 − age (more accurate measured). Unit ml/kg/min. Formula from Uth et al. (2004), a rough estimate for general adults. Higher means better aerobic capacity.
Formula
VO2max = 15.3 × (HRmax / HRrest).
HRmax ≈ 220 − age.
unit ml/kg/min.
How to Use
- Measure resting HR and max HR (or use an upper bound).
- The tool estimates VO2max and a fitness band.
Case Studies
HRrest 60, HRmax 190
VO2max = 15.3 × (190/60) = 15.3 × 3.167 ≈ 48.5.
Upper-mid for an average adult male.
FAQ
Is the formula accurate?
It is a non-invasive rough estimate, with ±10–15% deviation from lab measurement. For precision use a treadmill with gas analysis. Still useful to track progress trends.
Use 220−age for HRmax?
That is the simplest estimate, error up to ±10–12 bpm. More accurate: 208 − 0.7×age, or measure directly (peak HR after high-intensity intervals).
What is a good number?
Adult male average ~35–45, female ~30–40; athletes 50–70+. Bands are only a guide and vary greatly with age and sex.
Does resting HR matter?
Yes. Regular aerobic training lowers HRrest (more efficient heart), raising the VO2max estimate — a good training-progress indicator.
How to improve VO2max?
High-intensity interval training (HIIT) and sustained aerobic work are most effective, with enough recovery and sleep. Visible gains in 8–12 weeks.
Relation to TDEE?
No direct formula. But fitter people burn daily energy differently; the two reflect aerobic capacity and calorie need respectively.
Related Tools
References
Content review: Calculatorism Science Team. Results are for reference only; please refer to the relevant authorities for the official figures.