VO2max Calculator
Estimate VO2max from a 1-mile walk or run using time, heart rate, age, gender and weight.
Enter Your Test Result
Decimals allowed — 15.5 means 15 min 30 sec.
Your Result
Intensity
12.8 METs
Burn at max effort
~15.7 kcal/min
1 MET = resting burn. At VO2max pace your body uses ~12.8× resting energy, roughly 15.7 kcal per minute at your weight.
Norms — men (ml/kg/min)
| Age | Poor | Fair | Good | Excl. | Super. |
|---|---|---|---|---|---|
| 20–29 | <33 | 33–37 | 37–41 | 41–45 | ≥45 |
| 30–39 | <31.5 | 31.5–35.5 | 35.5–39 | 39–42.5 | ≥42.5 |
| 40–49 | <29 | 29–33 | 33–36 | 36–39 | ≥39 |
| 50–59 | <25.5 | 25.5–29 | 29–32 | 32–34.5 | ≥34.5 |
| 60+ | <23 | 23–26 | 26–28 | 28–30.5 | ≥30.5 |
About this Tool
VO2max is the maximum rate your body can use oxygen during hard exercise, measured in ml/kg/min — the gold-standard marker of cardio fitness. This calculator uses the Rockport 1-mile walk formula, which estimates VO2max from your mile time, finishing heart rate, age, gender and body weight. Your score is graded against age- and gender-based norms, with MET intensity and calorie-burn equivalents included.
Common Use Cases
Track Aerobic Base
Runners and cyclists can re-test every few weeks to see if endurance training is working.
Lab-Free Fitness Check
Get a solid cardio estimate from a flat 1-mile walk — no mask or treadmill lab needed.
Fair Age Comparisons
Norms adjust for age and gender, so a 55-year-old can judge fitness against true peers.
Fuel Hard Sessions
Convert your MET score into calories per minute to plan fueling for intense workouts.
Pro Tips
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Walk It Fast and Flat
Warm up first, then cover exactly one mile as fast as you can walk on level ground.
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Catch Your Pulse Instantly
Check your heart rate the moment you finish — even a 30-second delay reads too low.
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Retest Like for Like
Same route, same time of day and similar effort make before-and-after scores comparable.
FAQs
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