VO2 Max Calculator
Assess your cardiovascular fitness using the scientifically validated Rockport Walk Test. Get personalized recommendations for improving your endurance and aerobic capacity.
Test Instructions
Walk 1 mile (1.6 km) as fast as you can on a flat surface. Record your time and heart rate immediately after finishing. This test should be performed when you're well-rested and healthy.
About VO2 Max
VO2 Max (maximal oxygen uptake) is the maximum amount of oxygen your body can utilize during intense exercise. It's considered the gold standard for measuring cardiovascular fitness.
- • Measures your body's ability to use oxygen
- • Indicates cardiovascular fitness level
- • Predicts endurance performance potential
- • Can be improved through training
Improving VO2 Max
Training Methods
- • High-intensity interval training (HIIT)
- • Long, steady-state cardio sessions
- • Progressive overload training
Frequency
- • 3-5 sessions per week
- • Mix of intensity levels
- • Allow for recovery between sessions
Why Monitor Your VO2 Max?
Heart Health
Higher VO2 Max is associated with better cardiovascular health, reduced risk of heart disease, and improved longevity.
Performance
Better VO2 Max means improved endurance, faster recovery, and enhanced performance in sports and daily activities.
Training Goals
Track your fitness progress and set realistic training goals based on your current cardiovascular fitness level.
Ready to Optimize Your Cardiovascular Fitness?
Use our comprehensive fitness tools to calculate your heart rate zones, track your training progress, and achieve your fitness goals.