VO2 Max calculator

What is VO₂ Max?

VO₂ Max is the maximum volume of oxygen your body can consume during effort, expressed in mL of O₂ per kg of body weight per minute. It's the gold-standard indicator of aerobic capacity — the higher the number, the more your engine can deliver.

Daniels / VDOT method

This calculator uses the formula popularized by Jack Daniels in Daniels' Running Formula:

• Velocity v = distance / time (m/min)
• VO₂ demand = -4.60 + 0.182258·v + 0.000104·v²
• %VO₂max sustained = 0.8 + 0.1894·e^(-0.0128·t) + 0.2989·e^(-0.1933·t) (where t in min)
• VO₂ Max = VO₂ demand / %VO₂max

How to interpret your result

Compare your value to the age and sex norms (ACSM). For example, a 35-year-old man scoring 51 is "Excellent", and 57 puts him in the "Elite" bracket. Female runners have slightly lower physiological norms (about -5 mL/kg/min for equivalent fitness).

Tips for accuracy

• Use a recent race time (max 6 months), not training paces.
• Effort should be sustained between 3 and 30 minutes (5K, 10K, half marathon ideal).
• Avoid a marathon or ultra (the formula loses accuracy over 1 h of effort).

Improve your VO₂ Max

To improve your VO₂ Max, train regularly at intensity (VO₂ max intervals, threshold work, hill repeats). Our 10K guide covers the principles of these workouts in detail.