VO2 Max Calculator

VO2 max is age and sex dependent. For men aged 30–39, a VO2 max of 42–50 is good, 51+ is excellent. Elite male endurance athletes reach 70–85 mL/kg/min. For women, scores are typically 10–15% lower due to body composition differences. Regular aerobic training can improve VO2 max by 10–20%.

High-intensity interval training (HIIT) is the most effective method — intervals at 90–95% of MHR for 3–8 minutes with recovery periods. Steady-state aerobic training at moderate intensity also improves VO2 max but more slowly. Consistency over months is required for significant improvement.

Approximately 50% of baseline VO2 max is determined by genetics. The response to training is also partly genetic — some people improve dramatically with training while others show modest gains despite identical programmes. Trainability varies, but virtually everyone can improve their VO2 max with appropriate training.