What is a good VO2 max?

For men in their 30s, an average VO2 max is around 40–44 ml/kg/min. For women in their 30s, it is around 34–38 ml/kg/min. Values above 50 indicate excellent endurance.

Heart & Cardio

VO2 Max Calculator

Estimate maximal oxygen uptake (VO2 Max) using the Uth ratio formula

Input Parameters

Real-time calculation updates dynamically as you adjust inputs. Values remain strictly local on your device.

Estimated VO2 MaxExcellent Aerobic Fitness

51.1ml / kg / min

Derived from HRmax (187 bpm) / HRrest (56 bpm)

General Adult VO2 Max Fitness Ratings

< 30 ml/kg/min

Poor Aerobic Fitness

30 – 38 ml/kg/min

Fair Aerobic Fitness

39 – 45 ml/kg/min

Good Aerobic Conditioning

46 – 55 ml/kg/min

Excellent Fitness (Trained Runner)

> 55 ml/kg/min

Superior / Elite Endurance Athlete

Clinical Responsibility Note: This calculation provides statistical estimations for informational and educational purposes only. It is not an individualized medical diagnosis or clinical prescription.

Mathematical Formula & Scientific Methodology

Formula: Uth-Sørensen-Overgaard-Pedersen Ratio Formula (2004)

VO2max = 15.3 × (HRmax / HRrest)

Applies the Fick equation principle where oxygen consumption is proportional to maximal cardiac output divided by resting cardiac output.

Model Assumptions

Resting heart rate measured under calm conditions

Variables & Standard Units

Symbol	Physiological Meaning	Unit
15.3	Empirical proportionality constant derived from metabolic cart calibrations	dimensionless
HRmax	Maximum heart rate	bpm
HRrest	Resting heart rate	bpm

Scientific Limitations

Direct cardiopulmonary exercise testing (CPET) remains the laboratory gold standard

Peer-Reviewed Scientific Citations

The effects of training on heart rate; a longitudinal study (1957)

Karvonen MJ, Kentala E, Mustala O (1957) — Annales Medicinae Experimentalis et Biologiae Fenniae, 35(3), 307-315

Key Finding: Target HR = ((HRmax - HRrest) * %Intensity) + HRrest. Uses Heart Rate Reserve (HRR) to individualize training zones.

Age-predicted maximal heart rate revisited (2001)

Tanaka H, Monahan KD, Seals DR (2001) — Journal of the American College of Cardiology, 37(1), 153-156

Key Finding: HRmax = 208 - (0.7 * age). Validated across 18,712 subjects as significantly more accurate than the traditional 220 - age equation.

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