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# VO2max Calculator

VO2max Calculator - Resting Heart Rate Based
Instructions for this 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

VO2max Calculator - 1 Mile Walk Test
Instructions for this VO2max Calculator

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.

Gender

Age

Weight

Test Completion Timeminutesseconds

10 Second Pulse Count at Test Completion

VO2max Calculator - 3 Minute Step Test
Instructions for this VO2max Calculator

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.

Gender

15 Second Pulse Count at Test Completion

VO2max Calculator - 1.5 Mile Run-Walk Test
Instructions for this VO2max Calculator

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

## Equations

The equations used by these VO2max calculators are shown below.

• Resting Heart Rate Based
• VO2max = 15.3 x (MHR/RHR)

where

MHR = Maximum heart rate (beats/minute) = 208 - (0.7 x Age)
RHR = Resting heart rate (beats/minute) = 20 second heart rate x 3

• 1 Mile Walk Test
• VO2max = 132.853 - 0.0769W - 0.3877A + 6.315G - 3.2649T - 0.1565H

where

W = Weight (in pounds)
A = Age (in years)
G = Gender factor (G = 0 for a female, G = 1 for a male)
T = Test completion time (in minutes)
H = Heart rate at test completion (beats/minute)

• 3 Minute Step Test
• Males: VO2max = 111.33 - 0.42H
Females: VO2max = 65.81 - 0.1847H

where

H = Heart rate (in beats/minute) after test completion

• 1.5 Mile Run-Walk Test
• VO2max = 483/T + 3.5

where

T = Test completion time (in minutes)

The estimation of maximum heart rate for the resting heart rate based VO2max calculator is derived from Tanaka, H., Monhan, K.D., Seals, D.G., Age-predicted maximal heart rate revisited. Am Coll Cardiol 2001; 37:153-156.

The VO2max calculator that is based on resting heart rate is derived from Uth N, SÃ¸rensen H, Overgaard K, Pedersen PK. Estimation of VO2max from the ratio between HRmax and HRrest--the Heart Rate Ratio Method. Eur J Appl Physiol. 2004 Jan;91(1):111-5.

The three VO2max calculators requiring physical exertion are adapted from Fahey, T., Insel, P., Roth, W., Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness (Seventh Edition), McGraw-Hill, 2007.