VO₂ max calculator
- Estimated VO₂ max
- ml/kg/min
- Oxygen uptake
- litres/min
Enter a body weight and a 2,000m time to see the estimate.
What VO₂ max tells you
VO₂ max reflects an individual's aerobic capacity: the rate at which the body can take in and use oxygen during exercise. A VO₂ max assessment is considered the definitive aerobic fitness test, and a good predictor of success in endurance racing.
It's expressed as millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). Measuring it accurately involves a graduated period of exercise that pushes the aerobic energy system to its limits, step by step.
Values differ by 40 to 60% between men and women, and age and training level play a part too. Rowing is considered one of the best activities for improving VO₂ max, and elite rowers record some of the highest results of any athletes.
How it's worked out
The estimate takes the 2,000m time in minutes and gives an oxygen uptake in litres per minute (Y), which is then divided by body weight to give VO₂ max in ml/kg/min: Y × 1000 ÷ weight in kg.
| Rower | Highly trained | Not highly trained |
|---|---|---|
| Female, 61.36kg or under | Y = 14.6 − 1.5 × time | Y = 10.26 − 0.93 × time |
| Female, over 61.36kg | Y = 14.9 − 1.5 × time | Y = 10.26 − 0.93 × time |
| Male, 75kg or under | Y = 15.1 − 1.5 × time | Y = 10.7 − 0.9 × time |
| Male, over 75kg | Y = 15.7 − 1.5 × time | Y = 10.7 − 0.9 × time |
Treat the result as an estimate, and use it to compare one test with the next rather than as a lab measurement.
How your result compares
VO₂ max in ml/kg/min, by age.
| Men | Poor | Fair | Average | Good | Excellent |
|---|---|---|---|---|---|
| 29 and under | Under 25 | 25 to 33.9 | 34 to 43.9 | 44 to 52.9 | 53 to 62 |
| 30-39 | Under 23 | 23 to 30.9 | 31 to 41.9 | 42 to 49.9 | 50 to 59 |
| 40-49 | Under 20 | 20 to 26.9 | 27 to 38.9 | 39 to 44.9 | 45 to 55 |
| 50-59 | Under 18 | 18 to 24.9 | 25 to 37.9 | 38 to 42.9 | 43 to 53 |
| 60-69 | Under 16 | 16 to 22.9 | 23 to 35.9 | 36 to 40.9 | 41 to 51 |
| Women | Poor | Fair | Average | Good | Excellent |
|---|---|---|---|---|---|
| 29 and under | Under 24 | 24 to 30.9 | 31 to 38.9 | 39 to 48.9 | 49 to 58 |
| 30-39 | Under 20 | 20 to 27.9 | 28 to 36.9 | 37 to 44.9 | 45 to 54 |
| 40-49 | Under 17 | 17 to 24.9 | 25 to 34.9 | 35 to 41.9 | 42 to 51 |
| 50-59 | Under 15 | 15 to 21.9 | 22 to 33.9 | 34 to 39.9 | 40 to 49 |
| 60-69 | Under 13 | 13 to 20.9 | 21 to 32.9 | 33 to 36.9 | 37 to 46 |