Formula
VO₂ max = (distance in meters − 504.9) ÷ 44.73, in milliliters of oxygen per kilogram per minute.
Example
Covering 1.5 miles (2,414 m) in 12 minutes gives a VO₂ max of about 42.7 mL/kg/min, a good level for an adult aged 20 to 40.
How to do the test
- Warm up for 10 minutes and use a 400 m track or a measured flat route.
- Keep a steady, hard pace you can hold for the full 12 minutes.
- Repeat every 6 to 8 weeks to see your progress.
Frequently asked questions
What is VO2 max?
The most oxygen your body can use during intense exercise. Higher values mean better aerobic fitness.
Is it safe for everyone?
It is a maximal effort. If you have heart problems, high blood pressure or have been inactive, talk to a doctor first.
See also
Results are estimates for information only and are not financial, legal or medical advice. Rates, taxes and fees vary — confirm with a professional or your lender.