VO2 Max Estimator
Estimates maximal oxygen uptake (VO2 max) in mL/kg/min using resting and maximum heart rate. Based on the Uth-Sørensen-Overgaard-Pedersen (2004) formula: VO2max ≈ 15 × (HRmax ÷ HRrest).
Estimated VO2 Max
This tool is for informational purposes only and does not constitute medical advice. Laboratory graded exercise testing (GXT) is required for a clinical VO2 max measurement. Consult a physician before beginning a high-intensity exercise program.
ACSM VO2 Max Normative Values (mL/kg/min)
| Category | Men 30–39 | Women 30–39 | Men 40–49 | Women 40–49 |
|---|---|---|---|---|
| Poor | <34.9 | <29.9 | <33.0 | <27.9 |
| Fair | 35–39.9 | 30–33.9 | 33–37.9 | 28–31.9 |
| Average | 40–44.9 | 34–37.9 | 38–42.9 | 32–35.9 |
| Good | 45–49.9 | 38–41.9 | 43–47.9 | 36–40.9 |
| Excellent | 50–55.9 | 42–46.9 | 48–53.9 | 41–44.9 |
| Superior | ≥56 | ≥47 | ≥54 | ≥45 |
Values adapted from ACSM's Guidelines for Exercise Testing and Prescription, 11th ed.
References & Methodology
- Uth, N., Sørensen, H., Overgaard, K., & Pedersen, P. K. (2004) — "Estimation of VO2max from the ratio between HRmax and HRrest — the Heart Rate Ratio Method." European Journal of Applied Physiology 91(1):111-115. Primary formula source.
- American College of Sports Medicine (ACSM) (2022) — ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. Wolters Kluwer. Normative VO2 max tables and cardiorespiratory fitness classification.
- Cooper Institute (2013) — FITNESSGRAM/ACTIVITYGRAM Reference Guide, 4th ed. Population aerobic capacity norms and fitness zone boundaries.