This VO2 max calculator is for people who want to find their maximal capacity output.

The calculator below is for a 1 mile walking test aka The Rockport Walk Test (RWT) and it’s super easy to use.

How To Use The VO2 Max Calculator

• Step 1: Select your gender and input your age

• Step 2: Walk a mile as quickly as you can (without running) and record the time it took you to complete

• Step 3: Take your heart rate after walking 1 mile

• Step 4: Input the information in the calculator above and hit calculate

What Is VO2 Max & Why Is It Important?

In simple terms, VO2 max measures how much oxygen your body can use while exercising at maximum effort.

Athletes care about this number because the more oxygen their body can use, the better they can perform…

But lately, VO2 max has been talked about in terms of longevity even in non-athletes.

Medical professional even go as far as saying that VO2 max is the greatest predictor of lifespan.

VO2 Max Formula

The equation for the Rockport Walk Test used in my calculator is the following:

132.853 – (0.0769 × Weight) – (0.3877 × Age) + (6.315 × Gender) – (3.2649 × Time) – (0.1565 × Heart rate)

I don’t know about you, but I don’t wanna be inputing all those numbers into an actual calculator.

That’s why I created the VO2 max calculator above to make it way easier for you to get your number.

VO2 Max Chart By Age And Gender

After calculating your VO2 max , now you can see how your level compares to VO2 max standards.

Chart For Women

Above is the chart for women, with the age being displayed on the first column to the left (highlighted in gold).

Scores are shown from poor to superior (left to right).

Chart For Males

And the chart above is for men, with the age being displayed on the first column to the left (highlighted in gold).

Scores are shown from poor to superior (left to right).

RELATED: Macro Calculator

How To Increase Your VO2 Max

The best way to increase your VO2 max is by participating in high intensity interval training exercises.

This can be any form of exercise you like.

I personally like using air bikes, rowing machines, and the SledTred because I can do high intensity intervals on them.

Another favorite of mine that doesn’t require any exercise equipment is hill sprints.