Tools you might need next
Calculate race pace per mile or kilometer, finish time, and split times for any distance. Plan pacing for 5K, 10K, half marathon, and marathon.
Calculate heart rate training zones from max HR, lactate threshold, or Karvonen formula. Set easy, tempo, threshold, and interval zones for running.
Calculate even, negative, or progressive split times for race distances. Plan mile or kilometer checkpoints for marathon and half marathon pacing.
Run maximum distance in 12 minutes on a track or flat course. VO2 max estimate uses distance in meters.
VO2 max (mL/kg/min) = (Distance m − 504.9) / 44.73From a recent race performance, estimate VO2 max using velocity and time. Works for distances from 1500m to marathon with appropriate adjustment.
VO2 max ≈ −4.60 + 0.182258 × v + 0.000104 × v² (v in m/min)The Uth-Sørensen-Overgaard-Pedersen estimate uses max and resting heart rate. Less accurate than performance tests but useful for tracking trends.
VO2 max ≈ 15.3 × (Max HR / Resting HR)Updated: July 2026
VO2 max ≈ (2800 − 504.9) / 44.73 ≈ 51.3 mL/kg/min — solid recreational fitness for a 30-year-old male.
5K in 22 min = velocity 227 m/min. Daniels formula yields VO2 max ≈ 49 mL/kg/min. Useful for setting training paces at threshold and interval intensities.
VO2 max ≈ 15.3 × (190/55) ≈ 52.9 mL/kg/min. Recheck with a performance test — HR method can overestimate fit individuals with low resting HR.
Test when rested — 2–3 easy days before a Cooper test or time trial. Fatigue depresses performance and underestimates true VO2 max.
Wearable VO2 max estimates use proprietary algorithms. Compare trends on one device rather than absolute values across brands or methods.
VO2 max is the maximum rate of oxygen your body can use during intense exercise — the gold standard measure of aerobic fitness. Lab testing is ideal, but field estimates from race times, the Cooper test, or heart rate data provide useful training benchmarks.