VO2 Max
Estimate your maximum oxygen uptake using the Cooper, Rockport or HR ratio method.
Estimated VO2 Max
—
ml/kg/min
Field estimation. For greater accuracy, perform a laboratory cardiopulmonary exercise test.
What is VO2 max?
VO2 max (maximum oxygen uptake) is the maximum amount of oxygen your body can consume and use during maximum intensity exercise. It is expressed in ml/kg/min and is the best objective indicator of aerobic capacity and long-term cardiovascular health.
How is it estimated?
VO2 max can be estimated without laboratory equipment using formulas based on field tests. The Uth–Sørensen formula only requires maximum HR and resting HR, making it the most accessible. The Cooper test (12 minutes running at maximal effort) is the most accurate of the field tests. The Rockport test (1‑mile fast walk) is a valid alternative for people with lower fitness levels or who cannot perform maximal‑effort running. Garmin, Polar and Apple Watch devices estimate VO2max using variations of the Uth–Sørensen method combined with GPS data and heart rate variability.
Formula
Uth–Sørensen: VO2max = 15 × (HRmax / HRrest)Cooper: VO2max = (distance in meters − 504.9) / 44.73Rockport (1‑mile walk): VO2max = 132.853 − (0.0769 × weight in lbs) − (0.3877 × age) + (6.315 × sex) − (3.2649 × time in minutes) − (0.1565 × final HR)⚠️ Limitations
Non‑laboratory estimates have an error margin of ±10–15% compared to real VO2max measured via cardiopulmonary exercise testing. The Uth–Sørensen formula is less accurate in people with bradycardia (endurance athletes with very low resting HR) and in adults over 60. The Rockport test is less accurate in highly trained individuals but suitable for the general population.