VO2max Calculator

No physical exertion is required for this VO2max calculator. You simply need to take your resting heart rate for 20 seconds and enter the number of beats that you count, along with your age, into the form below.

Age

20 Second Resting Heart Rate

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To perform this VO2max test you'll need to find an appropriate walking location and measure out a distance of exactly 1 mile (1 mile is 5280 feet, or 1609 meters). Have a stopwatch with you to record the exact time it will take you to walk the measured 1 mile distance. Do some light stretching and warm up walking before your test. When you are ready, walk the measured distance of 1 mile as quickly as you can. Do not run, simply walk as fast as you can. At the end of the 1 mile course immediately stop your stopwatch and take your pulse for 10 seconds. Record the time it took you to walk the 1 mile and your 10 second pulse count. Then cool down for a few minutes by walking slowly. Once all of this is done, enter your data into the relevant fields below to calculate your estimated VO2max.

GenderFemaleMale

Age

WeightPoundsKilograms

Test Completion Timeminutesseconds

10 Second Pulse Count at Test Completion

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To perform this VO2max test you'll need a step that is 16.25 inches from ground level, a stopwatch, and a metronome. Do some light stretching before your test and practice stepping up and down according to the following sequence: left leg up, then right leg up, then left leg down, then right leg down, and repeat. This is the sequence you must use for the test. Now, if you are a man, set the metronome to 96 beats per minute or, if you are a woman, set the metronome to 88 beats per minute. During the test, for each beat of the metronome you will take one step per beat (i.e. on the first beat your left leg goes up, on the second beat your right leg goes up, on the third beat your left leg goes down, etc...). Begin the test and step to the beat for exactly 3 minutes. When the 3 minutes are completed stop stepping, wait for exactly 5 seconds, and then take your pulse for 15 seconds. Once all of this is done, enter your 15 second pulse count into the field below to calculate your estimated VO2max.

Caution: The 16.25 inch step for this test is much higher than typical step height. Perform some practice steps to make sure that you feel comfortable performing this test and exercise caution during the test.

GenderFemaleMale

15 Second Pulse Count at Test Completion

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To perform this VO2max test you'll need to find an appropriate running location and measure out a distance of exactly 1.5 miles (1.5 miles is 7920 feet, or 2414 meters). Have a stopwatch with you to record the exact time it will take you to travel the measured 1.5 mile distance. The goal of this test is to cover the 1.5 mile distance as fast as you can. You are allowed to run and/or walk. Be careful to not overexert yourself, especially if you are not used to this type of activity. If you are not used to this type of activity it may be prudent to attempt a practice run to learn how to pace yourself, as this is a factor that will affect your performance. Rest for a few days after your practice run before you perform the test for real. Do some light stretching and warm up walking before your test. Cover the 1.5 mile distance as quickly as you can, and record the time it takes you. Cool down for a few minutes after the test by walking or lightly jogging. Once all of this is done, enter your test time into the fields below to calculate your estimated VO2max.

Test Completion Timeminutesseconds

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