VO2 Max Estimator
Estimate your VO2 max from any race performance using Jack Daniels' VDOT formula. Get your fitness classification, equivalent race times for all distances, and personalized training paces.
Gender (for classification)
Race Distance
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How to Use
Select your gender
Gender affects the VO2 max classification ranges due to physiological differences.
Choose a race distance
Select the distance of a recent race performance. More recent and competitive efforts give better estimates.
Enter your race time
Input your finish time in MM:SS or H:MM:SS format. Use a recent all-out effort for best accuracy.
How It Works
VO₂max = VO₂ at velocity ÷ % VO₂max used
The formula accounts for two key factors:
1. Oxygen cost of running - Based on velocity in meters/minute
2. Fraction of VO₂max - Decreases with race duration (you can't sustain 100% for long)
Developed by exercise physiologist Jack Daniels through decades of research and validated on athletes from 1500m to marathon distances.
Frequently Asked Questions
What is VO2 max?
VO2 max is the maximum rate at which your body can consume oxygen during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) and is considered the gold standard for aerobic fitness.
How accurate is estimating VO2 max from race times?
Race time predictions correlate strongly with laboratory VO2 max tests, typically within 5-10%. The Jack Daniels VDOT formula used here has been validated across thousands of athletes. However, factors like running economy can cause some variation.
What is a good VO2 max score?
For males: 55-60+ is excellent, 47-52 is good, 42-47 is average, below 42 is below average. For females: 50-55+ is excellent, 42-47 is good, 37-42 is average, below 37 is below average. Elite endurance athletes often exceed 70-80 ml/kg/min.
Can I improve my VO2 max?
Yes! VO2 max can be improved through structured training, particularly high-intensity interval training (HIIT) and tempo runs. Beginners may see 15-20% improvements, while trained athletes might see 5-10% gains over a training cycle.
Why do equivalent times vary from race predictor calculators?
This calculator uses physiological formulas based on oxygen utilization at different race intensities. Other calculators might use pure mathematical scaling (like Riegel's formula). Both approaches have value, but this one is rooted in exercise physiology.