Introduction

This calculator estimates a person's VO₂ max using the Heart Rate Ratio Method. This involves calculating the ratio between your maximum heart rate (HR_max) and resting heart rate (HR_rest) and multiplying by a factor to obtain the VO₂ max prediction.

The calculation is simple, but you need to have a good approximation of both your maximum and resting heart rates. Our guide to training by heart rate provides detailed guidelines on determining both. You can also estimate your maximum heart rate with our maximum heart rate calculator.

The specific formulas are based on research carried out by the University of Aarhus and later adjustments for women by the same team.

Men

The men's formula involves multiplying the ratio by 15.3:

VO₂max ≈ 15.3 ×

(

HR_max HR_rest

)

Women

The women's formula involves multiplying the ratio by 14.5:

VO₂max ≈ 14.5 ×

(

HR_max HR_rest

)

You can estimate your maximum heart rate using our calculator, or you can carry out a maximum heart rate test, which is far more reliable. Our training by heart rate guide also has details on how to find your resting heart rate.

Limiations

The Heart Rate Ratio Method is a simplified mathematical model that provides a benchmark of your heart's potential. However, it can often overestimate VO₂​ max for individuals with naturally very low resting heart rates or high maximum heart rates. While a wearable device uses dynamic performance data (pace vs. effort) to calculate your score, this method looks strictly at your heart's range. For the most accurate assessment, we recommend a laboratory-grade gas exchange test or a validated field test like the 12-minute Cooper Test.

The following tables display the VO₂​ max percentiles for each age and sex category, allowing you to see exactly how your score compares to a modern peer group.

The data is broken down into 10-year age brackets, broken down by percentile ranks from the 10th to the 90th. These rankings are derived from the 2022 FRIEND Registry, which is based on directly measured treadmill tests rather than estimates.

Percentile	20-29	30-39	40-49	50-59	60-69	70-79	80-89
90	58.6	55.5	50.8	43.4	37.1	29.4	22.8
80	54.5	50.0	45.2	38.3	32.0	25.9	21.4
70	51.9	46.4	40.9	34.3	28.7	23.8	20.0
60	49.0	43.4	37.9	31.8	26.5	22.2	18.4
50	46.5	39.7	35.3	29.2	24.6	20.6	17.6
40	43.6	37.0	32.4	26.9	22.8	19.1	16.6
30	40.0	33.5	29.7	24.5	20.7	17.3	16.1
20	35.2	29.8	26.7	22.2	18.5	15.9	14.8
10	28.6	24.9	22.1	18.6	15.8	13.6	12.9

Percentile	20-29	30-39	40-49	50-59	60-69	70-79	80-89
90	49.0	42.1	37.8	32.4	27.3	22.8	20.8
80	44.8	37.0	33.0	28.4	24.3	20.8	18.4
70	41.8	33.6	30.0	26.3	22.4	19.6	17.3
60	39.0	31.0	27.7	24.6	20.9	18.3	16.0
50	36.6	28.3	25.7	22.9	19.6	17.2	15.4
40	34.0	26.4	23.9	21.5	18.3	16.2	14.7
30	30.8	24.2	21.8	20.1	17.0	15.2	13.7
20	27.2	21.9	19.7	18.5	15.4	14.0	12.6
10	22.5	18.6	17.2	16.5	13.4	12.3	11.4

Men 20 - 29
Percentile	VO2 max
90	58.6
80	54.5
70	51.9
60	49.0
50	46.5
40	43.6
30	40.0
20	35.2
10	28.6

Men 30 - 39
Percentile	VO2 max
90	55.5
80	50.0
70	46.4
60	43.4
50	39.7
40	37.0
30	33.5
20	29.8
10	24.9

Men 40 - 49
Percentile	VO2 max
90	50.8
80	45.2
70	40.9
60	37.9
50	35.3
40	32.4
30	29.7
20	26.7
10	22.1

Men 50 - 59
Percentile	VO2 max
90	43.4
80	38.3
70	34.3
60	31.8
50	29.2
40	26.9
30	24.5
20	22.2
10	18.6

Men 60 - 69
Percentile	VO2 max
90	37.1
80	32.0
70	28.7
60	26.5
50	24.6
40	22.8
30	20.7
20	18.5
10	15.8

Men 70 - 79
Percentile	VO2 max
90	29.4
80	25.9
70	23.8
60	22.2
50	20.6
40	19.1
30	17.3
20	15.9
10	13.6

Men 80 - 89
Percentile	VO2 max
90	22.8
80	21.4
70	20.0
60	18.4
50	17.6
40	16.6
30	16.1
20	14.8
10	12.9

Women 20 - 29
Percentile	VO2 max
90	49.0
80	44.8
70	41.8
60	39.0
50	36.6
40	34.0
30	30.8
20	27.2
10	22.5

Women 30 - 39
Percentile	VO2 max
90	42.1
80	37.0
70	33.6
60	31.0
50	28.3
40	26.4
30	24.2
20	21.9
10	18.6

Women 40 - 49
Percentile	VO2 max
90	37.8
80	33.0
70	30.0
60	27.7
50	25.7
40	23.9
30	21.8
20	19.7
10	17.2

Women 50 - 59
Percentile	VO2 max
90	32.4
80	28.4
70	26.3
60	24.6
50	22.9
40	21.5
30	20.1
20	18.5
10	16.5

Women 60 - 69
Percentile	VO2 max
90	27.3
80	24.3
70	22.4
60	20.9
50	19.6
40	18.3
30	17.0
20	15.4
10	13.4

Women 70 - 79
Percentile	VO2 max
90	22.8
80	20.8
70	19.6
60	18.3
50	17.2
40	16.2
30	15.2
20	14.0
10	12.3

Women 80 - 89
Percentile	VO2 max
90	20.8
80	18.4
70	17.3
60	16.0
50	15.4
40	14.7
30	13.7
20	12.6
10	11.4

Interpreting percentiles

The percentile value indicates the percentage of the population that your score exceeds. For example, a score in the 70th percentile means your cardiovascular fitness is higher than 70% of people in your age and gender category.

In terms of qualitatively assessing performance according to percentile, we can say:

Percentile	Fitness Category	Description
90th+	Superior	Top-tier aerobic capacity; elite for your age group
75th–89th	Excellent	Very high fitness; significantly better than the majority of peers
60th–74th	Above Average	Consistently active and healthy; outperforms the median population
40th–59th	Average / Fair	Normal fitness range; represents the "middle of the pack"
25th–39th	Below Average	Lower aerobic capacity; indicates room for improved activity levels
Below 25th	Poor	Low cardiovascular reserve; high priority for health improvement

90th+ Percentile
Category	Superior
Description	Top-tier aerobic capacity; elite for your age group

75th–89th Percentile
Category	Excellent
Description	Very high fitness; significantly better than the majority of peers

60th–74th Percentile
Category	Above Average
Description	Consistently active and healthy; outperforms the median population

40th–59th Percentile
Category	Average / Fair
Description	Normal fitness range; represents the "middle of the pack"

25th–39th Percentile
Category	Below Average
Description	Lower aerobic capacity; indicates room for improved activity levels

Below 25th Percentile
Category	Poor
Description	Low cardiovascular reserve; high priority for health improvement

↑ go to calculator

Heart rate guides and tools

Guide to training by heart rate

Maximum heart rate calculator

Heart rate zones calculator

Fitness Tests

Harvard Step Test

Other VO₂ max calculators

VO₂ Max Calculator (VDOT). A calculator that uses a recent race result to predict your VO₂ Max/VDOT.

Reverse VO₂ max calculator

Cooper Test. A timed 12-minute run to predict your VO₂ Max.

Balke Treadmill Test. A walking treadmill test with increasing gradients to estimate your VO₂ Max.

Balke 15-minute Run Test. A timed 15-minute run to predict your VO₂ Max.

Bruce Protocol Treadmill Test. A multi-stage treadmill test with increasing speeds and gradients to estimates VO₂ Max.

Rockport Walk Test. A simple 1-mile walk for all abilities.

Further reading

Resting heart rate & health (Harvard Medical School)

Guide to physical activity and the heart (National Heart, Lung, and Blood Institute - PDF)

Your heart rate (British Heart Foundation)