What VO₂max is
VO₂max is the most oxygen your body can use per minute, in ml per kg of body weight. Higher values mean better endurance. It improves with regular running, cycling and interval training.
Which method to choose
- Race result: the best estimate if you ran a recent race of 3 km to a half marathon at full effort.
- 12-minute test: run as far as you can in 12 minutes on a flat track.
- Heart rate: no effort needed, but the least accurate.
Questions and answers
What is a good VO₂max?
It depends on age and sex. The table shows the level for your group. Endurance athletes often have values above 60.
Is my watch VO₂max correct?
Watches estimate it from heart rate and pace. It is useful for trends, but can differ by several points from a lab test.
How it is calculated: sources
- Cooper KH. A means of assessing maximal oxygen intake. JAMA. 1968;203(3):201–204.
- Daniels J. Daniels' Running Formula, 3rd ed. 2014.
- Uth N et al. Estimation of VO2max from the ratio between HRmax and HRrest — the Heart Rate Ratio Method. Eur J Appl Physiol. 2004;91:111–115.
- Heyward VH. Advanced Fitness Assessment and Exercise Prescription. Human Kinetics.
Gymvert gives general information for healthy adults. It is not medical advice. If you have a health condition, are pregnant, or are unsure, talk to a doctor before changing your training or diet.