How to calculate Vo2 max?

Calculating VO2 max, the maximal oxygen uptake, can be done through various methods. The gold standard involves a laboratory test where you wear a mask that collects gases while exercising to volitional exhaustion. Unfortunately, most people won't have access to the equipment needed for the most accurate measurement.

However, there are alternative ways to estimate VO2 max without lab equipment:

1. 12-minute Cooper's Test:

   • This involves running as far as you can in 12 minutes.
   • The distance covered is then inputted into calculators available online to estimate your VO2 max.

2. 1-mile Walk Test (Rockport 1-mile Submaximal Test):

   • Walk one mile, record the time it takes and your heart rate at the end.
   • Input the time and heart rate into an online calculator to estimate your VO2 Max.

The VO2 max figure typically represents the amount of oxygen (in milliliters) one can utilize per kilogram of body weight per minute. For example, men generally aim for a VO2 max above 50 ml/kg/min, which indicates good cardiovascular fitness 1 2.

For a general cardiovascular fitness assessment, observing the heart rate recovery after intense effort may also provide insights into anaerobic and cardiovascular capacity 3.

To conduct these tests, it is recommended that you do so safely and preferably under professional supervision if you are not familiar with high-intensity exercise.