Estimate your VO2 max from a 1.5-mile run, 12-minute run, or resting heart rate. Free calculator with fitness rating and training tips.
VO2 max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise. It is the gold standard measure of cardiovascular fitness.
For men aged 30–39, 'good' is 43–51 mL/kg/min. For women, 37–41. Elite endurance athletes score 65–85+. Values below 30 indicate low cardiovascular fitness.
Lab testing (on a treadmill with a mask) is the most accurate. Among field tests, the 1.5-mile run test and Cooper 12-minute test are well-validated. The resting heart rate method is a rough estimate only.
High-intensity interval training (HIIT), zone 2 cardio, and consistent aerobic exercise over months will improve VO2 max. Even 3 sessions/week shows measurable improvement in 8–12 weeks.
Consistency beats intensity. Tracking workouts as a habit — even just logging 'did I exercise today?' — dramatically improves adherence. Apps like Brite make it easy to build this habit.
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