Measure your cardiovascular fitness level. VO2 max is the maximum oxygen your body can use during exercise, measured in ml/kg/min. It's the gold standard for aerobic fitness. Poor (20-30) suggests limited cardio fitness — walking and light cardio will give fast gains. Fair (30-37) is below average but improvable. Good (37-43) is solid for most healthy adults. Very Good (43-50) shows dedicated training. Excellent (50-65) is typical of serious endurance athletes. Superior (65-80) is found in elite marathon runners and Tour de France cyclists. Training in Zone 2 (60-70% max HR) consistently is the fastest way to improve your score.
Estimated VO2 Max:
Enter values and click Calculate to see chart
How to Use This Tool
Enter your average running pace (min/km).
Enter your resting heart rate.
Get estimated VO2 max and fitness category.
The Formula
VO2 Max = 462.6 / (4.33 × Pace + 3.52). Higher VO2 max = better cardiovascular fitness.
Why It Matters
You run 5K in 25 minutes (8:03/mile pace) with resting heart rate of 62 bpm. Your estimated VO2 max is 44.2 — in the Very Good zone. This puts you ahead of most adults but below elite territory. To reach Excellent (50-65), add structured intervals twice weekly and keep your base miles in Zone 2 (60-70% max HR). Sedentary adults typically score 20-35, so a 44 VO2 max already shows solid training.