VO2 Max Calculator 


VO2 Max is the maximum volume of oxygen that can be utilized in 1 minute during maximal or exhaustive exercise. It is measured as mls of oxygen used in 1 minute per kg of body weight.


Calculate VO2 Max 



Rockport Fitness Walking VO2 Max Test

  1. Choose a calm day outdoors or conduct this test using a treadmill
  2. Record your weight
  3. Conduct a moderate warm-up for 10 minutes
  4. Walk one mile (1609 meters) as fast as safely possible
  5. Record the time to complete the one mile walk
  6. Immediately on finishing the walk record your heart rate (beats per minute)
  7. Determine your VO2 max using data from your Rockport Fitness Walking Test and calculate below

For an estimate of your VO2 max enter your gender, age, weight, heart rate at the end of the test, the time to complete the walk and then select the Calculate button. Compare your result to the appropriate table, titled for men or women and organized by age group, below.


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    Gender
    Age years
    Weight
    Heart Rate bpm
    Time mins secs
    VO2 Max mls/kg/min
  • Rockport walking fitness VO2 max test.

Very Poor 33.0 or less | Poor 33.0 – 36.4 | Fair 36.5 – 42.4 | Good 42.5 – 46.4 | Excellent 46.5 – 52.4 | Superior 52.4+
Very Poor 31.5 or less | Poor 31.5 – 35.4 | Fair 35.5 – 40.9 | Good 41.0 – 44.9 | Excellent 45.0 – 49.4 | Superior 49.4+
Very Poor 30.2 or less | Poor 30.2 – 33.5 | Fair 33.6 – 38.9 | Good 39.0 – 43.7 | Excellent 43.8 – 48.0 | Superior 48.0+
Very Poor 26.1 or less | Poor 26.1 – 30.9 | Fair 31.0 – 35.7 | Good 35.8 – 40.9 | Excellent 41.0 – 45.3 | Superior 45.3+
Very Poor 20.5 or less | Poor 20.5 – 26.0 | Fair 26.1 – 32.2 | Good 32.3 – 36.4 | Excellent 36.5 – 44.2 | Superior 44.2+

Very Poor 23.6 or less | Poor 23.6 – 28.9 | Fair 29.0 – 32.9 | Good 33.0 – 36.9 | Excellent 37.0 – 41.0 | Superior 41.0+
Very Poor 22.8 or less | Poor 22.8 – 26.9 | Fair 27.0 – 31.4 | Good 31.5 – 35.6 | Excellent 35.7 – 40.0 | Superior 40.0+
Very Poor 21.0 or less | Poor 21.0 – 24.4 | Fair 24.5 – 28.9 | Good 29.0 – 32.8 | Excellent 32.9 – 36.9 | Superior 36.9+
Very Poor 20.2 or less | Poor 26.1 – 30.9 | Fair 22.8 – 26.9 | Good 27.0 – 31.4 | Excellent 31.5 – 35.7 | Superior 35.7+
Very Poor 17.5 or less | Poor 17.5 – 20.1 | Fair 20.2 – 24.4 | Good 24.5 – 30.2 | Excellent 30.3 – 31.4 | Superior 31.4+

VO2 Tables Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998. p48.


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calculators was last modified: April 26th, 2017 by Derek Curtice