This tool estimates your maximal oxygen uptake (VO2 Max), a key indicator of aerobic capacity and cardiovascular fitness, based on your running performance over a known distance.
Your estimated VO2 max is 43.5 ml/kg/min
This estimate is a linear approximation derived from your running pace (meters per minute) using the ACSM metabolic equation for running: (Velocity * 0.2) + 3.5.
VO2 max, or maximal oxygen uptake, is a measurement of the maximum amount of oxygen an individual can utilize during intense physical activity. It serves as a benchmark for aerobic endurance and overall cardiovascular health.
Formula: VO2 Max = (meters/min * 0.2) + 3.5
Example input: Running 2.4 kilometers (2,400 meters) in 12 minutes.
This breakdown shows how your pace directly influences the result; a faster velocity per minute yields a higher VO2 max estimation.
A good VO2 max depends on age and sex. For instance, a score above 45 for men in their 30s is considered high fitness, while for women in the same age group, a score above 38 is excellent.
The ACSM running formula is a highly reliable indirect measurement tool. While accurate for steady-state exercise, laboratory-grade gas analysis remains the gold standard for precision.
Consistent aerobic training is key. Incorporating high-intensity interval training (HIIT) and increasing your weekly running volume are the most effective ways to boost oxygen efficiency.
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