VO2 Max Aerobic Capacity Calculator

This VO2 Max Calculator estimates the VO2 max aerobic capacity through the four most common methods from resting heart rate to activity tests.

A) VO2 max based on Resting Heart Rate

VO2 max = 15.3 x MHR / (Number of heart beats in 20 seconds x 3)

where MHR = 208 – (0.7 x Age)

B) VO2 max based on One Mile Walk Test

This is also known as the Rockport Fitness Walking Test (RFWT) and the subject must find an appropriate walking location and measure out a distance of 1 mile (1609 meters). By using a stopwatch, the subject mut record how long it takes them to walk the measured 1 mile distance.

The subject must not run but walk as fast as they can. At the end of the test, the subject must take their pulse for 10 seconds (then multiply by 6 to retrieve the heart rate in beats per minute.

VO2 max = 132.853 - 0.0769 x Weight in lbs - 0.3877 x Age in years + 6.315 x (0 if Female, 1 if Male) - 3.2649 x Test completion time in minutes - 0.1565 x Heart rate at test completion

C) VO2 max based on Three Minute Step Test

This VO2 max test requires a step that is 16.25 inches from ground level, a stopwatch and a metronome. The following sequence should be followed during the test “left leg up, right leg up, left leg down, right leg down and repeat” and should be preceded by light stretching and practice.

Male subjects should set the metronome at 96 beats per minute whilst female subjects should set it at 88 beats per minute.

During the test, for each beat of the metronome, one step of the sequence should be performed. The subject should step to the beat for 3 minutes. When the 3 minutes pass, the subject must wait for 5 seconds then take their pulse for 15 seconds, then multiply the value by 4 to obtain the heart rate in beats per minute.

VO2 max (men) = 111.33 - 0.42 x Heart rate at test completion

VO2 max (women) = 65.81 - 0.1847 x Heart rate at test completion

D) VO2 max based on 1.5 Mile Run / Walk Test

This VO2 max test requires an appropriate running location with a measured out distance of exactly 1.5 miles (2414 meters). A stopwatch must be used to record the exact time the distance is covered in. The subject can run and/or walk but the scope of the test is for the subject to cover the distance as fast as they can.

VO2 max = 483 / Test completion time (minutes) + 3.5