VO₂ max is the maximum rate of oxygen consumption during intense exercise. It's the gold standard for measuring aerobic fitness. Units: mL/kg/min.

What is a good VO₂ max?

For an average 30-year-old male: 40–45 mL/kg/min. Elite endurance athletes: 70–85+. Average female: 35–40.

How can I improve my VO₂ max?

High-intensity interval training (HIIT), tempo runs, and consistent aerobic training over 6–12 weeks can improve VO₂ max by 10–25%.

Estimate your VO₂ max from running pace, heart rate, or field tests. Assess aerobic capacity and training zones.

Use the full interactive calculator below, or

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