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VO₂max Calculator

Estimate your endurance level in just one click

💡 What's VO₂max?

VO₂max (Maximal Oxygen Uptake) measures the maximum amount of oxygen your body can consume per minute, per kilogram of body weight. The higher it is, the more efficiently you can run over time.

VO₂max Levels – Simple Overview

Level VO₂max (Men) VO₂max (Women) Comments
Low < 30 < 25 Time to restart gently, below average level đŸ§˜â€â™‚ïž
Moderate 30 – 40 25 – 35 Casual runner or active beginner đŸƒâ€â™‚ïž
Good 40 – 50 35 – 45 Consistent level – you're on the right track ✅
Very Good 50 – 60 45 – 55 Experienced runner, chasing performance đŸ”„
Excellent > 60 > 55 Elite level – you're a machine 🏆

🏁 Already done a race?


Enter your distance (5K, 10K, half...) and your finish time.

Formula used:

VO₂max = Average speed × 3.5

Example: 10K in 50 min → 12 km/h × 3.5 = 42

đŸš¶â€â™‚ïž No race time? Try the Rockport test

  • Walk 1.6 km briskly (no running)
  • Note your time
  • Take your heart rate at the end
  • Add your age, weight, and sex

→ The calculator handles the rest 😉

📊 What does the calculator give you?

  • Your estimated VO₂max (ml/kg/min)
  • Your fitness level (from Low to Excellent)
  • A comparison such as:
    • “You could aim for a 10K in 50 minutes”
    • “Elite level like Kipchoge”
  • And a colorful gauge to show where you stand

Simple. Fast. Useful.

Calculateur VO₂max / VO₂max Calculator

Calculateur VO₂max – Choisissez votre mĂ©thode

Test Rockport


VO₂max estimĂ©eNiveau d'endurance
Share with the community đŸƒđŸ”„

C’est quoi une “bonne” VO₂max ?

Ça dĂ©pend de ton Ăąge et de ton sexe, mais globalement :

Au-dessus de 60 pour un homme : trĂšs bon
Au-dessus de 45 pour une femme : trĂšs bon
70+ ? Tu fais partie des Ă©lites đŸ”„

Est-ce que la VO₂max suffit pour prĂ©dire mes chronos ?

Non, mais c’est une base. Ton chrono dĂ©pend aussi de ton mental, ta technique, ta rĂ©gularitĂ©, et de ta gestion de course.
Mais une VO₂max haute = gros potentiel.

Est-ce fiable sans test en labo ?

Oui, si tu es rigoureux avec les donnĂ©es (chrono prĂ©cis, FC rĂ©elle, distance exacte). Ce n’est pas mĂ©dical, mais c’est trĂšs proche des vraies valeurs mesurĂ©es.
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