Lunia · Free tools
VO₂ Max Calculator
Estimate aerobic capacity with a heart-rate ratio or a 12-minute field test.
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How this calculator works
The heart-rate ratio method is 15.3 × maximum HR ÷ resting HR. The Cooper field-test equation is (distance in metres − 504.9) ÷ 44.73. Both return mL of oxygen per kilogram per minute.
A worked example
Estimation method: Heart-rate ratio · Resting heart rate (bpm): 60 · Maximum heart rate (bpm): 190
- Estimated VO₂ max
- 48.5 mL/kg/min
- Method
- Heart-rate ratio
These are illustrative inputs, not personal recommendations.
Common questions
Which method is more direct?
A measured field-test performance includes actual running work, while the heart-rate ratio infers capacity from two pulse values. Neither replaces measured oxygen uptake.
How should I use the result?
These are rough field estimates, not a laboratory VO₂ max measurement. The ratio constant was studied in well-trained men and does not generalise equally to every person. Do not attempt maximal exercise unless appropriate for your health.
Sources & method references
- Uth et al. (2004), heart-rate ratio methodpubmed.ncbi.nlm.nih.gov (opens in a new tab)
- Cooper (1968), 12-minute field testpubmed.ncbi.nlm.nih.gov (opens in a new tab)
Formula-based results are estimates, not individual medical advice.