VO₂ Max

Estimate your VO₂ max — the maximum oxygen your body can use — from your age and resting heart rate. A key marker of cardiovascular fitness.

Age30 years

Resting heart rate60 bpm

Results update as you type

VO₂ max

47.7

ml/kg/min

Excellent

Aerobic capacity: Excellent

Well above average — typical of regular endurance athletes.

Formulas use international (WHO) standards — healthy ranges are the same worldwide; only the units differ. The national context below uses U.S. data (CDC / NHANES).

Aerobic capacity in the U.S.

VO₂ max is one of the strongest predictors of health and longevity, and it depends heavily on how much you move — a meaningful lever where a quarter of adults are inactive.

25%

Physically inactive

No leisure-time activity (CDC)

~46%

Meet aerobic guideline

Of adults

150

CDC minimum

Min/week of moderate activity

VO₂ max

Key marker

Tied to lower mortality

What VO₂ max is

It’s the maximum volume of oxygen your body can use per minute during hard exercise, relative to your weight (ml/kg/min). Higher means better aerobic capacity and, on average, better cardiovascular health.

VitaDup estimates it with the Uth–Sørensen formula, using the ratio of your maximum to resting heart rate. It’s an estimate — an exact value needs a lab test.

How to improve it

The most effective approach combines a base of easy aerobic training (many minutes in easy zones) with some hard interval work. Improvement is possible at any age and with relatively little volume at first.

A lower resting heart rate over time usually accompanies gains in VO₂ max.