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VO2 max calculator for runners
Estimate your VO2 max three ways: from a recent race, from a 12-minute running test, or from your resting and maximum heart rate.
An estimate for training, not a medical test.
VO2 max chart: what each value predicts
Race times that match each VO2 max (VDOT) on the Daniels–Gilbert formula, for a well-trained runner on a flat course. Find your race time to read off your estimate, or a goal time to see the fitness it needs.
| VO2 max | 5K | 10K | Half | Marathon |
|---|---|---|---|---|
| 30 | 30:41 | 1:03:49 | 2:21:17 | 4:49:49 |
| 32 | 29:05 | 1:00:27 | 2:13:55 | 4:35:17 |
| 34 | 27:38 | 57:25 | 2:07:17 | 4:22:11 |
| 36 | 26:21 | 54:42 | 2:01:18 | 4:10:19 |
| 38 | 25:10 | 52:15 | 1:55:51 | 3:59:30 |
| 40 | 24:06 | 50:01 | 1:50:54 | 3:49:37 |
| 42 | 23:08 | 47:58 | 1:46:22 | 3:40:33 |
| 44 | 22:14 | 46:06 | 1:42:12 | 3:32:12 |
| 46 | 21:24 | 44:23 | 1:38:21 | 3:24:29 |
| 48 | 20:38 | 42:48 | 1:34:48 | 3:17:19 |
| 50 | 19:56 | 41:20 | 1:31:31 | 3:10:40 |
| 52 | 19:17 | 39:58 | 1:28:28 | 3:04:28 |
| 54 | 18:40 | 38:42 | 1:25:37 | 2:58:40 |
| 56 | 18:05 | 37:31 | 1:22:58 | 2:53:15 |
| 58 | 17:33 | 36:24 | 1:20:28 | 2:48:09 |
| 60 | 17:03 | 35:22 | 1:18:09 | 2:43:22 |
| 62 | 16:34 | 34:23 | 1:15:57 | 2:38:52 |
| 64 | 16:07 | 33:28 | 1:13:54 | 2:34:37 |
| 66 | 15:42 | 32:36 | 1:11:57 | 2:30:37 |
| 68 | 15:18 | 31:47 | 1:10:07 | 2:26:49 |
| 70 | 14:56 | 31:01 | 1:08:23 | 2:23:13 |
The three methods
From a race (Daniels–Gilbert). Works out the oxygen cost of your race pace and how much of your maximum you can hold for that long, then divides one by the other. Use a recent race or time trial between a mile and a marathon, run as hard as you could.
Cooper 12-minute test. Warm up, then run as far as you can in 12 minutes on a track or flat loop. VO2 max ≈ (metres − 504.9) ÷ 44.73. Simple, and good to repeat every couple of months.
Heart rate ratio (Uth). VO2 max ≈ 15.3 × maximum heart rate ÷ resting heart rate. No running needed, but it’s the roughest of the three, and it depends on knowing your true maximum. Work out your zones with the heart rate zone calculator.
To turn a race time into goal paces, use the running pace calculator or the marathon pace chart.
VO2 max questions
What is VO2 max?
The most oxygen your body can use per minute, per kilogram of body weight, in ml/kg/min. It’s one measure of aerobic fitness; a higher number generally means you can run faster for longer.
How accurate is a VO2 max calculator?
It’s an estimate. A lab test measures your breathing directly. A race-based estimate is good for comparing yourself over time, as long as the race was a hard, even effort on a flat course.
Is the VO2 max on my Apple Watch or Garmin the same thing?
Same idea, different method: watches estimate it from your heart rate and pace during runs. Expect it to differ from this calculator by a few points. Track one source over time rather than comparing them.
How can I improve my VO2 max?
Run more, mostly easy, and add one session of hard intervals a week (for example, 3 to 5 minutes hard with equal recovery). Most people see a change within six to eight weeks of consistent training.
What is VDOT?
Jack Daniels’ name for a VO2 max estimate based on race performance. Two runners with the same VDOT should run similar times, which is why it’s handy for setting training paces.
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