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VO2 Max

VO2 Max Calculator

Discover your VO2 max, the ultimate measure of aerobic fitness. Use ChAIron’s VO2 max calculator to estimate your maximal oxygen uptake and track your endurance potential. Whether you are a runner, cyclist, or fitness enthusiast, knowing your VO2 max helps you train smarter, improve performance, and monitor your cardiovascular health.

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How ChAIron’s VO2 Max Calculator Works

1. Select a VO2 max test method – Choose from resting heart rate, one-mile walk, three-minute step test, 1.5-mile run/walk, or indoor 2000 m rowing.

2.Perform the test – Follow the instructions for your chosen method to collect accurate data.

3. Enter your details – Input your sex, age, weight, and test results into the calculator.

4. Get your VO2 max – Your maximal aerobic capacity will be displayed in ml/kg/min, helping you understand your endurance level.

What is VO2 Max?

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It is a key indicator of cardiovascular fitness and aerobic efficiency.
Knowing your VO2 max helps you train at the right intensity and track performance improvements.
VO2 max is also a predictor of endurance performance and general health.

VO2 Max Tests Explained

ChAIron supports five test methods to calculate VO2 max. Choose the one that fits your schedule and equipment availability:

1. Resting Heart Rate Test

Measure your resting pulse for 20 seconds while sitting calmly.
Enter your age and resting heart rate into the calculator.
VO2 max is estimated with minimal effort, no physical activity required.

2. One-Mile Walk Test

Walk exactly 1 mile (1609 meters) as fast as possible without running.
Measure your time and pulse immediately after finishing.
Enter results along with your age, sex, and weight.

3. Three-Minute Step Test

Step up and down a 16.25-inch (0.41 m) platform for 3 minutes to a metronome beat.
Men: 96 bpm
Women: 88 bpm

5. Indoor Rowing (2000 m)

Row 2000 meters on an indoor rowing machine at your maximum effort.
Input your time, sex, weight, and training level for an accurate VO2 max calculation.

VO2 Max Calculator

Test method

Method i

⋯

Personal data

⋯

Age ⋯

years

Resting heart rate i ⋯

beats / 20 sec

Sex ⋯

Male Female

Age ⋯

years

Weight ⋯

Walk time ⋯

min | sec

Pulse i ⋯

beats / 10 sec

Sex ⋯

Male Female

Pulse i ⋯

beats / 15 sec

Test completion time ⋯

min | sec

Sex ⋯

Male Female

Weight ⋯

Training level i ⋯

Highly trained Not highly trained

Best 2000m time ⋯

min | sec

Aerobic capacity

⋯

VO2 max

0 ml/kg/min

FAQs you need to know

What factors can affect my VO2 max?

VO2 max can be influenced by several factors, including your age, gender, genetics, fitness level, and training history. Generally, VO2 max declines with age, and men tend to have higher VO2 max values than women due to differences in muscle mass and hemoglobin levels. Regular cardiovascular training and endurance exercise can significantly improve your VO2 max over time.

What is my VO2 max if my resting heart rate is 60 bpm and age is 30?

If your resting heart rate is 60 bpm and you’re 30 years old, your VO2 max would be approximately 48 ml/kg/min. This is calculated by dividing your max heart rate (187 bpm) by your resting heart rate (60 bpm) and multiplying by 15.3.

Why is VO2 max important?

VO2 max measures how efficiently your body uses oxygen during exercise. A higher VO2 max means better cardiovascular and aerobic fitness, which improves endurance. It's a key indicator of athletic performance and overall heart and lung health.

How can I increase my VO2 max?

You can increase your VO2 max with high-intensity interval training (HIIT) and endurance workouts like running or cycling. Gradually increasing workout intensity and allowing proper recovery will also help improve your VO2 max over time.

How do you calculate your 5K pace?

Figuring out your 5K pace is straightforward. All you’re really doing is dividing your finish time by the distance you ran.

Pace = Finish time ÷ Distance

If you run in metric, your race distance is 5 km. If you prefer miles, you can convert them like this:

5 km ÷ 1.6093 = 3.107 miles

Now let’s walk through an example.

Imagine your 5K time is 25:36.17.
‍
1.First convert it to minutes: 25:36.17 = 25.603 minutes
2.Then divide by the distance:
‍
‍Per kilometer: 25.603 ÷ 5 = 5.121 min/km, which is about 5 min 7 sec per km
Per mile: 25.603 ÷ 3.107 = 8.24 min/mile, which is about 8 min 14 sec per mile

That’s your pace.Of course,

doing all this manually takes time.

The quickest way is simply to plug your finish time into ChAIron’s 5K pace calculator and get instant splits.

Train Smarter With ChAIron

ChAIron’s VO2 max calculator is designed to give accurate estimates of your aerobic fitness and help you track progress. Combine your results with personalized training plans to maximize endurance, optimize workouts, and achieve your fitness goals.

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