VO2 Max Calculator
Free calculator·Instant results
VO2max from race (Daniels)
40.2 ml/kg/min
- Cooper 12-min test
- 46.8 ml/kg/min
- Heart-rate ratio (Uth)
- 51.4 ml/kg/min
| VO2max | 5K | 10K | Half | Marathon |
|---|---|---|---|---|
| 34.2 | 27:30 | 57:08 | 2:06:39 | 4:20:55 |
| 36.2 | 26:13 | 54:27 | 2:00:43 | 4:09:10 |
| 38.2 | 25:03 | 52:01 | 1:55:20 | 3:58:27 |
| 40.2 | 24:00 | 49:48 | 1:50:25 | 3:48:40 |
| 42.2 | 23:02 | 47:46 | 1:45:55 | 3:39:40 |
| 44.2 | 22:09 | 45:55 | 1:41:47 | 3:31:23 |
| 46.2 | 21:19 | 44:13 | 1:37:59 | 3:23:43 |
The numbers
How it works
This vo2 max calculator estimates VO2max from what you can measure. From a race, Jack Daniels' equations turn the example 24:00 5K into 40.2 ml/kg/min. A Cooper test of 2600 metres in 12 minutes gives 46.8. The heart-rate ratio method (15.3 × max ÷ resting) gives 51.4.
The table shows race times at VO2max values around yours; four points higher would take the 5K to about 22:09.
Questions
FAQ
How accurate is a VO2max calculator?
Race-based estimates track lab values closely for trained runners; heart-rate estimates are rougher.
Can I raise my VO2max?
Yes — interval training at about 97% of VO2max is the most direct stimulus. At 40.2, a few points is realistic in a training block.
What is a good VO2max?
It depends on age and sex; compare yourself against race performance in the table rather than a single cut-off.
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