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VO2 Max Calculator

Estimate your VO2 max based on resting heart rate, age and sex using the Uth formula

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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your VO2 max

VO2 max is the most widely used measure of aerobic capacity and endurance. It indicates how many millilitres of oxygen your body can uptake and use per kilogram of body weight per minute during maximum exertion. The higher the VO2 max, the better the endurance.

Uth formula

The Uth formula estimates your VO2 max from the ratio between your maximum heart rate and resting heart rate: VO2 max = 15.3 ร— (Max HR / Resting HR). The formula is based on the relationship that well-trained individuals have a lower resting heart rate relative to their max heart rate.

What is a good VO2 max?

For men, an average VO2 max is about 40-45 ml/kg/min, and for women about 35-40 ml/kg/min. A VO2 max above 50 for men and above 45 for women is considered good. Elite endurance athletes can have VO2 max above 70-80 ml/kg/min. The world's best cross-country skiers have VO2 max values up to 90-95 ml/kg/min.

How to improve your VO2 max

Regular aerobic exercise like running, cycling and swimming improves VO2 max. Health authorities recommend at least 150 minutes of moderate or 75 minutes of vigorous exercise per week. Interval training in zones 3-5 is particularly effective. VO2 max naturally declines by about 1% per year after age 25, but training can significantly slow this decline.

Frequently Asked Questions

What is VO2 max?

VO2 max is the maximum amount of oxygen your body can uptake and use per minute during maximum exertion, measured in ml/kg/min. It is the best measure of your aerobic capacity and endurance. The higher the VO2 max, the more efficiently your body can transport and use oxygen.

How accurate is the Uth formula?

The Uth formula provides a rough estimate based on resting heart rate and calculated max heart rate. It is most accurate for healthy adults with normal fitness levels. For athletes or people with cardiovascular conditions, results may differ. The most accurate method is a direct VO2 max test in a laboratory.

Can I improve my VO2 max?

Yes, regular aerobic exercise like running, cycling and swimming can significantly improve your VO2 max. High-intensity interval training (HIIT) is particularly effective. Beginners can experience improvements of 15-20% within 8-12 weeks. VO2 max declines by about 1% per year after age 25, but training can slow this decline.

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