Find the answers to common questions about calculating VO2 Max without a fitness test
What is VO2 Max and why does it matter?
VO2 max is a measure of the maximum amount of oxygen that you use during intense physical activity. This measurement is the best indicator of aerobic endurance and cardiovascular fitness as it calculates how efficiently your cells use oxygen for energy.
How do you calculate VO2 Max?
The simplest formula to calculate VO2 max is VO2 max = 15 x (HRmax/HRrest). This method is considered to compare well with other common formulas.
The units for VO2 max are milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).
How do you determine resting heart rate (HRrest)?
To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers.
Set a timer for 60 seconds and count the number of beats you feel. The number you count to is your resting heart rate in beats per minute (bpm).
How is maximum heart rate (HRmax) estimated?
You can estimate your max heart rate with the formula HRmax = 205.8 – (0.685 x age).