VO2 Max Formulas
Every VO2 max equation used on this site in plain text, with variable definitions and citations. All formulas return VO2 max in ml/kg/min.
Need just the calculator? Use the main VO2 max calculator. For per-test protocol and accuracy detail, see the methods hub.
Cooper 12-minute run
VO2 max = (35.97 × miles) − 11.29 = (distance in meters × 0.0225) − 11.3
Where: miles = distance covered in 12 minutes
Cooper KH. JAMA. 1968;203(3):201-204.
1.5-mile run
VO2 max = 483 / time + 3.5
Where: time = decimal minutes to complete 1.5 miles
ACSM Guidelines 11th ed. / George et al. 1993.
1-mile run (George et al.)
VO2 max = 100.5 + 8.344·sex − 0.1636·weightKg − 1.438·time − 0.1928·HR
Where: sex = 1 (male) / 0 (female); weightKg = body weight in kg; time = decimal minutes; HR = heart rate at finish (bpm)
George JD, Vehrs PR, et al. MSSE 1993;25(3):401-406.
2.4 km run
VO2 max = 483 / time + 3.5 (same as 1.5-mile run)
Where: time = decimal minutes to complete 2.4 km
Derived from ACSM 11th ed.
Rockport 1-mile walk
VO2 max = 132.853 − 0.0769·weightLb − 0.3877·age + 6.315·sex − 3.2649·time − 0.1565·HR
Where: weightLb = body weight in lb; sex = 1/0; time = decimal minutes; HR = finishing heart rate (bpm)
Kline GM et al. MSSE 1987;19(3):253-259.
1.5-mile walk (modified Rockport)
VO2 max = 132.853 − 0.0769·weightLb − 0.3877·age + 6.315·sex − (3.2649/1.5)·time − 0.1565·HR
Where: Same as Rockport, time scaled by 1.5× for the longer distance
Modified from Kline et al. 1987.
Beep test (20m MSR)
VO2 max = 3.46 × (level + shuttle / (level × 0.4325 + 7.0048)) + 12.2
Where: level = final level reached; shuttle = final shuttle within level
Flouris AD, Metsios GS, Koutedakis Y. Br J Sports Med. 2005;39(3):166-170.
Yo-Yo Intermittent Recovery Level 1
VO2 max = distance × 0.0084 + 36.4
Where: distance = total meters covered (not including recovery jogs)
Bangsbo J, Iaia FM, Krustrup P. Sports Med. 2008;38(1):37-51.
Queen's College step test
Men: VO2 max = 111.33 − 0.42 × recovery HR Women: VO2 max = 65.81 − 0.1847 × recovery HR
Where: recovery HR = bpm from 15-s count taken 5–20 s post-exercise × 4
McArdle WD et al. Med Sci Sports. 1972;4(4):182-186.
Harvard step test
Fitness Index (FI) = (duration × 100) / (2 × (HR1 + HR2 + HR3)) VO2 max ≈ 6.04 + 0.51 × FI
Where: duration = seconds completed (≤300); HR1, HR2, HR3 = 30-s HR counts at 1:00–1:30, 2:00–2:30, 3:00–3:30 post-exercise
Brouha L. Res Q. 1943;14:31-36.
YMCA 3-minute step test
Men: VO2 max ≈ 70 − 0.35 × recovery HR Women: VO2 max ≈ 65 − 0.33 × recovery HR
Where: recovery HR = 60-s pulse count beginning immediately post-exercise
Golding LA, ed. YMCA Fitness Testing Manual, 4th ed. 2000.
Åstrand-Rhyming cycle ergometer
VO2AtLoad (L/min) = 0.012·W + 0.3 Predicted VO2 max (L/min) = VO2AtLoad × (refHRmax − 60) / (HR − 60) VO2 max (ml/kg/min) = Predicted × ageFactor × 1000 / weightKg
Where: W = workload in watts; HR = steady-state HR; refHRmax = 195 (men) / 198 (women); ageFactor from nomogram (1.10 at 15, 1.00 at 25, 0.75 at 50, 0.65 at 65)
Åstrand PO, Rhyming I. J Appl Physiol. 1954;7(2):218-221.
YMCA multistage cycle ergometer
Slope = (W2 − W1) / (HR2 − HR1) PredictedMaxW = W2 + Slope × (HRmax − HR2) VO2 max = 10.8 × PredictedMaxW / weightKg + 7
Where: HRmax = 220 − age; W1, W2 = stage workloads; HR1, HR2 = steady-state HRs
Golding LA, ed. YMCA Manual. ACSM Guidelines 11th ed.
Resting HR method (Uth-Sørensen-Overgaard-Pedersen)
VO2 max = 15.3 × (HRmax / HRrest)
Where: HRmax = measured max HR or (220 − age); HRrest = true resting HR
Uth N et al. Eur J Appl Physiol. 2004;91(1):111-115.
Non-exercise estimator (Jackson et al.)
VO2 max = 56.363 + 1.921·PAR − 0.381·age − 0.754·BMI + 10.987·sex
Where: sex = 1/0; PAR = physical activity rating (0–7); BMI in kg/m²
Jackson AS et al. MSSE 1990;22(6):863-870.
Bruce treadmill protocol
Men: VO2 max = 14.76 − 1.379·t + 0.451·t² − 0.012·t³ Women: VO2 max = 4.38·t − 3.9
Where: t = decimal minutes to exhaustion on standard Bruce protocol
Bruce RA, Kusumi F, Hosmer D. Am Heart J. 1973;85(4):546-562.
6-minute walk test
VO2 max = 4.948 + 0.023 × distance
Where: distance = total meters covered in 6 minutes
Burr JF et al. Phys Sportsmed. 2011;39(2):133-139.
Source of truth
These are the same formulas implemented in the site's calculator. The working code is in lib/formulas.ts; each function is pure and has a unit test. If you spot a discrepancy between the formulas on this page and the calculator output, please open an issue — we keep these in sync on every release.
Normative percentile data (where your result ranks by age and sex) comes from The Cooper Institute's Aerobics Center Longitudinal Study.