VO2max calculator
Free VO2max calculator for runners. Estimate your VO2max (VDOT) from a 5K, 10K, half or marathon time, a Cooper 12-minute test or your resting heart rate — and get your training paces.
| Training | Pace |
|---|---|
| Easy | 6:03–6:57 /km |
| Marathon | 5:38 /km |
| Threshold | 5:16 /km |
| Interval | 4:50 /km |
| Repetition | 4:32 /km |
How it works
From a race uses Jack Daniels and Jimmy Gilbert's equations: it works out the oxygen cost of your race speed and the share of VO2max you can hold for that duration. The result is your VDOT, a performance-based VO2max that also gives training paces.
Cooper 12-minute test: VO2max = (metres covered − 504.9) ÷ 44.73. Run as far as you can in 12 minutes, ideally on a track.
Heart rate uses the Uth–Sørensen ratio: VO2max ≈ 15.3 × max HR ÷ resting HR. It's the roughest of the three, but needs no running test.
FAQ
What is a good VO2max for a runner?
It depends on age and sex. Many recreational runners sit in the 40s (ml/kg/min); well-trained club runners are often in the 50s, and elite distance runners in the 70s or higher. Compare yourself with yourself over time rather than with others.
Is a race-based VO2max the same as a lab test?
Not exactly. VDOT reflects your running performance, including economy, so it's best for setting paces. A lab test measures oxygen uptake directly and can differ by a few points.
How can I improve my VO2max?
Structured intervals at about 3–5 minutes hard with equal recovery, once or twice a week, on top of plenty of easy running. Most runners see measurable gains within 6–12 weeks.
Does heat affect my VO2max estimate?
Yes. A race run in Bangkok's heat will understate your fitness compared with the same effort in cool weather. Use your best cool-season result for the most accurate number.
Results are estimates for planning training, not medical advice.