VO2max Calculator


Instructions for this VO2max Calculator

Physical exertion is required for this VO2max calculator. You simply need to take your two heart rates at different speed on treadmill and enter the numbers of beats that you count, along with your age, speeds and trademill grad (%) into the form below. This calculation is from Chichago Boulder university course Sience of Exercise course I taken at Coursera and describe in my blog

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Predicting VO2max

There are a variety of exercise and non-exercise tests that are used to estimate VO2max. Exercise tests involve equations that predict oxygen consumption at a given work rate. A common estimate of maximal aerobic capacity involves submaximal workloads. This is a result of the measurement of exercise heart rate responses at two separate a positive, linear relationship between heart rate and power output over a wide range of exercise intensities.

When measuring heart rate during exercise, it is important that a steady-state heart rate is achieved. An individual has reached steady state when his/her heart rate does not change more than 6 beats per minute for 2 consecutive minutes.

Extrapolation of heart rates during submaximal exercise: A graph of heart rate versus VO2 is constructed from

the results of two separate submaximal workloads so that the trend on the heart rate increase per unit of VO2 increase. VO2 will be calculated using regression equations based upon work rate on a treadmill. The linear range between heart rate and exercise intensity can best be determined between 120 bpm and 85% of maximum heart rate. By graphing your heart rate at submaximal exercise intensities that elicit heart rate greater than 120 bpm but less than 85% HRmax, a line connecting these points can be extrapolated to your age-predicted maximal heart rate. The oxygen consumption associated with your maximal heart rate is your estimated VO2max:

Treadmill submaximal VO2 Prediction:

VO2 (ml/kg/min) = (Speed (m/min) x 0.2) + (Grade x Speed x 0.9) + 3,5

1 mile per hour = 26.89 meters per minute

1 kilometer per hour 016.7 meters per minute

Predicted submaximal VO2 = ______ ml/kg/min

Work Sheet for Exercise Test 2:

Speed = _________ meters/minute

% Grade = _______

Steady-state Heart Rate = _______ bpm

Predicted submaximal VO2 = ______ ml/kg/min


A 40-year old individual will perform two submaximal exercise tests on a treadmill at two different intensities

Maximal Heart Rate Prediction (beats per minute): 𝑯𝑹𝒎𝒂𝒙 = 𝟐𝟎𝟖 𝟎. 𝟕(𝒂𝒈𝒆) --> 208 – 0.7 x 40 = 180 bpm

First exercise intensity = 3.5 mph at 2% grade. Steady-state heart rate = 130 bpm.

VO1 (ml/kg/min) = (93.8 m/min x 0.2) + (0.02 x 93.8 x 0.9) + 3.5 = 23.95 ml/kg/min

Second exercise intensity = 5 mph at 2% grade. Steady-state heart rate = 150 bpm.

VO2 (ml/kg/min) = (134 m/min x 0.2) + (0.02 x 134 x 0.9) + 3.5 = 32.71 ml/kg/min

Graph the two heart rates with the matched predicted submaximal VO2 just calculated. Extrapolate to the predicted maximal heart rate of 180 bpm. Coming down from there to the VO2 axis gives an estimated VO2 max of ~ 47 ml/kg/min.

VO2 Max Norms for Men
AgeVery PoorPoorFairGoodExcellentSuperior
13-19Under 35.035.0-38.338.4-45.145.2-50.951.0-55.9Over 55.9
20-29Under 33.033.0-36.436.5-42.442.5-46.446.5-52.4Over 52.4
30-39Under 31.531.5-35.435.5-40.941.0-44.945.0-49.4Over 49.4
40-49Under 30.230.2-33.533.6-38.939.0-43.743.8-48.0Over 48.0
50-59Under 26.126.1-30.931.0-35.735.8-40.941.0-45.3Over 45.3
60+Under 20.520.5-26.026.1-32.232.3-36.436.5-44.2Over 44.2


VO2 Max Norms for Women
AgeVery PoorPoorFairGoodExcellentSuperior
13-19Under 25.025.0-30.931.0-34.935.0-38.939.0-41.9Over 41.9
20-29Under 23.623.6-28.929.0-32.933.0-36.937.0-41.0Over 41.0
30-39Under 22.822.8-26.927.0-31.431.5-35.635.7-40.0Over 40.0
40-49Under 21.021.0-24.424.5-28.929.0-32.832.9-36.9Over 36.9
50-59Under 20.220.2-22.722.8-26.927.0-31.431.5-35.7Over 35.7
60+Under 17.517.5-20.120.2-24.424.5-30.230.3-31.4Over 31.4


You should consult your physician or other health care professional before starting any fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.