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Estimate VO2 Max from a run test, walk test, or resting heart rate. See fitness category.
VO2 Max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise, measured in milliliters per kilogram of body weight per minute. It is the gold standard measure of aerobic fitness.
Estimated VO2 Max
43.8
ml/kg/min
Formula
VO2 Max (1.5-mi run) = 3.5 + 483 ÷ time (min)VO2 Max = maximal oxygen uptake in ml/kg/min
time (min) = time to complete 1.5 miles in decimal minutes
Resting HR method = VO2 Max ≈ 15 × (max HR ÷ resting HR)
Worked Example
Example: Male, age 30, 1.5-mile run in 12:00
Did you know? Norwegian researchers found that VO2 Max is one of the strongest predictors of all-cause mortality: stronger than cholesterol, blood pressure, or BMI. Each 3.5 ml/kg/min increase reduces cardiovascular mortality risk by about 13%.
Sources
| Category | Male | Female | Health |
|---|---|---|---|
| Poor | < 35 | < 27 | High disease risk |
| Fair | 35 to 41 | 27 to 33 | Some health risk |
| Good | 41 to 48 | 33 to 38 | Average health |
| Excellent | 48 to 54 | 38 to 44 | Good health outcomes |
| Superior | 54+ | 44+ | Elite fitness level |
*Values in ml/kg/min. Cutoffs vary by age group.
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