VO2 Max Calculator (Resting Heart Rate Method)
Estimate your aerobic capacity based on the Uth-Sørensen-Overgaard-Pedersen formula.
Understanding VO2 Max and Heart Rate
VO2 max is considered the "gold standard" of cardiovascular fitness. It measures the maximum volume of oxygen (in milliliters) your body can consume per minute per kilogram of body weight. While the most accurate way to measure VO2 max is through a metabolic laboratory test, researchers have found a strong correlation between the ratio of maximal heart rate to resting heart rate and aerobic capacity.
The Uth Formula
This calculator uses the Uth-Sørensen-Overgaard-Pedersen formula, which is one of the most reliable non-exercise estimation methods. The formula is as follows:
Where HR_max is estimated using the standard formula (220 – Age) and HR_rest is your measured resting heart rate.
Fitness Level Benchmarks
| Category | VO2 Max (Men) | VO2 Max (Women) |
|---|---|---|
| Excellent | 52+ | 44+ |
| Good | 44 – 51 | 35 – 43 |
| Average | 35 – 43 | 29 – 34 |
| Poor | < 35 | < 29 |
Calculation Example
If a 40-year-old individual has a resting heart rate of 60 BPM:
- Step 1: Calculate Max HR: 220 – 40 = 180 BPM.
- Step 2: Divide Max HR by Resting HR: 180 / 60 = 3.
- Step 3: Multiply by 15: 15 x 3 = 45.0 mL/kg/min.
This individual would fall into the "Good" category for their age group.