Heart Rate Zones for Training, Explained
How to find your maximum heart rate, what the five training zones mean, how the Karvonen method personalises them, and how to use them to train smarter for fitness and endurance.
VO2 Max Calculator
Verified formula Updated Jun 2026 Private — runs on your device
Verified formula
Private
Estimated VO₂ max
48.5
- Estimated max heart rate
- 190
For general information only — not financial, tax, legal or medical advice. Verify before you rely on it.
How to use the VO2 Max Calculator
The VO2 Max Calculator works out your estimated vo₂ max, along with 1 related figure in an instant. Enter age and resting heart rate and the result updates as you type — it is free, needs no sign-up, and runs entirely in your browser so your figures stay private.
- Enter the age.
- Enter the resting heart rate.
- Read off your estimated vo₂ max, together with estimated max heart rate — the calculator updates automatically, with no button to press.
Formula
The VO2 Max Calculator uses the formula:
Estimated VO₂ max = 15.3 × ((220 - Age) ÷ Resting heart rate)
Worked example
For example, with age of 30 years and resting heart rate of 60 bpm, the estimated vo₂ max is 48.5.
| Age | 30 years |
|---|---|
| Resting heart rate | 60 bpm |
| Estimated VO₂ max | 48.5 |
|---|---|
| Estimated max heart rate | 190 |
Results are estimates for educational use, not professional advice.
Frequently asked questions
VO2 max is the maximum rate your body can use oxygen during hard exercise, in millilitres per kilogram per minute. Higher values mean better aerobic fitness.
Using the heart-rate-ratio method: VO2 max ≈ 15.3 × (maximum heart rate ÷ resting heart rate), with maximum heart rate estimated as 220 − age.
It is a rough indicator. A lab test with gas analysis is the gold standard, but the resting-heart-rate method gives a useful ballpark.
Regular aerobic training, especially interval work, tends to raise VO2 max. A lower resting heart rate from improved fitness also increases the estimate.
The VO2 Max Calculator uses the formula: Estimated VO₂ max = 15.3 × ((220 - Age) ÷ Resting heart rate). For example, with age of 30 years and resting heart rate of 60 bpm, the estimated vo₂ max is 48.5.
Enter the age. Enter the resting heart rate. Read off your estimated vo₂ max, together with estimated max heart rate — the calculator updates automatically, with no button to press.
Related guides
VO2 Max Table: Estimated VO₂ max by Age
Reference table of estimated vo₂ max for VO2 Max across a range of age values — exact, engine-computed figures you can read off at a glance.
How to Calculate VO2 Max: Formula, Steps & Examples
Learn how to calculate VO2 Max — the formula explained step by step, with worked examples and a free calculator to check your answer.
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