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Easily calculate your aerobic capacity (VO2 max) with our Aerobic Capacity Calculator. Find out your fitness level based on 1-mile run time, BMI, age, and gender.
Aerobic capacity, or VO2 max, is an important measure of your cardiovascular fitness. It assesses the greatest volume of oxygen your body is able to use during vigorous workouts. Ideal for an Athlete, Fitness Enthusiast, or Beginner in fitness training, Knowing the Aerobic Power Can Help You Improve Stamina, Monitor Your Progress, and Set Realistic Fitness Goals.
Aerobic capacity is a reflection of the body’s ability to uptake, transport, and utilize oxygen in the course of physical activity. Usually expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). The greater your aerobic capacity, the better your body can endure activities like running, cycling, or swimming.
VO2 max formula: Aerobic capacity is usually determined based on VO2 max formula, exercise level and other parameters. Below are some common approaches to estimating VO2 max:
One of the most popular ways to estimate VO2 max is through the 1-mile run test. This method requires you to run one mile as quickly as possible, after which you can apply the formula:
VO₂ max = 132.6 - (0.17 × weight in kg) - (0.39 × age) + (6.31 × gender) - (3.27 × run time in minutes) - (0.16 × heart rate)
Where:
If you prefer not to perform a running test, you can estimate your VO2 max using your Body Mass Index (BMI) with the following equation:
VO₂ max = 111.33 - (0.42 × BMI)
This method is generally less accurate than a running test but can provide a rough estimate of your aerobic capacity.
Below is a reference table for VO2 max based on age and gender to help determine whether your aerobic capacity is low, average, or excellent:
| Age Group | Excellent (ml/kg/min) | Good (ml/kg/min) | Average (ml/kg/min) | Below Average (ml/kg/min) | Poor (ml/kg/min) |
|---|---|---|---|---|---|
| 18-25 (Male) | 50+ | 45-49 | 40-44 | 35-39 | Below 35 |
| 18-25 (Female) | 45+ | 40-44 | 35-39 | 30-34 | Below 30 |
| 26-35 (Male) | 48+ | 43-47 | 38-42 | 33-37 | Below 33 |
| 26-35 (Female) | 43+ | 38-42 | 33-37 | 28-32 | Below 28 |
| 36-45 (Male) | 45+ | 40-44 | 35-39 | 30-34 | Below 30 |
| 36-45 (Female) | 40+ | 35-39 | 30-34 | 25-29 | Below 25 |
If your VO2 max falls below average or is considered poor, you may need to focus on improving your cardiovascular endurance through consistent aerobic exercises.
Using our Aerobic Capacity Calculator is straightforward. Just follow these steps:
1. Enter your weight (in kg) and age.
2. Select your gender.
3. Enter your 1-mile run time (in minutes).
4. Provide your heart rate after running (if available).
5. Click on "Calculate" to receive your estimated VO2 max.
The calculator will promptly display your aerobic capacity score and fitness level.
A good VO2 max score can vary based on age and gender. Generally, the following ranges are observed:
Higher scores indicate better oxygen utilization, suggesting you can perform physical activities more effectively.
If you wish to increase your VO2 max, consider the following strategies:
Tracking your VO2 max over time helps assess your fitness improvements.
Our Aerobic Capacity Calculator simplifies this process by providing quick and accurate VO2 max estimates. Whether you're a beginner or a seasoned athlete, monitoring your aerobic capacity will allow you to make informed decisions about your fitness routine.
Aerobic capacity (VO2 max) is calculated using formulas based on run time, BMI, heart rate, age, and gender. The 1-mile run test method offers one of the most accurate estimates.
A normal VO2 max score ranges from 30 to 40 ml/kg/min for the average person. Athletes usually score above 50 ml/kg/min.
Yes, a higher BMI is commonly associated with lower aerobic fitness. In contrast, methods of direct measurement such as the 1-mile run test are more accurate.
Improve that aerobic capacity by doing regular cardio, high-intensity interval training (HIIT), and strength training, along with living a healthy lifestyle.
Physiological males on average do have higher VO2 max scores than physiological females for reasons directly related to muscle mass and oxygen usage.