VO2 max is the maximum volume of oxygen your body can use during intense exercise, expressed in millilitres per kilogram of body weight per minute (mL/kg/min). It is the gold-standard measure of aerobic fitness.

What is a good VO2 max?

For a 30-year-old male, 'excellent' is roughly 51+ mL/kg/min; for a 30-year-old female, 41+. The calculator shows an age- and sex-adjusted rating based on ACSM/Cooper Institute norms.

Which test should I use?

Cooper 12-minute is the classic — run as far as possible in 12 minutes. The 1.5-mile run is faster but requires you to push close to maximum pace. Resting HR is non-exertional and useful for unfit individuals.

How accurate are these tests?

Field tests typically come within ±10% of laboratory VO2 max. The resting HR method is least accurate (±15%) but easiest. For training prescription, treat the result as a directional benchmark.

🏃 VO2 Max Lommeregner

Estimat your aerobic fitness with three of the most-used tests: Cooper 12-minute, 1.5-mile run, and resting heart rate.

Sex

Alder

Distance covered in 12 minutes

⚠️ Safety first. Løbeprøver er fra submaksimal til maksimal indsats. Varm op, udfør dem på en flad overflade, og konsulter en læge først, hvis du har kardiovaskulære bekymringer.

Om VO2 max-lommeregneren

VO2 max measures how efficiently your body delivers oxygen to working muscles during exercise. It is widely regarded as the single best predictor of aerobic fitness and a strong long-term health marker.

Tre test, ét tal

Cooper 12-minute run — afstand tilbagelagt på 12 minutter ved maksimalt bæredygtigt tempo. Formel: VO2 = (afstand i meter − 504,9) / 44,73.
1.5-mile run — VO2 = 88.02 + 3.716·(sex 1/0) − 0.0753·(weight) − 2.767·(time in min). Simplified field form used here.
Resting heart rate (Uth–Sørensen–Overgaard) — VO2 = 15 × (HR_max / HR_rest). Billigst, mindst præcis.

What's a good number?

Approximate "excellent" thresholds (ACSM / Cooper Institute):

Men 20–29: 53+ · 30–39: 49+ · 40–49: 45+ · 50–59: 42+
Kvinder 20–29: 44+ · 30–39: 41+ · 40–49: 38+ · 50–59: 35+

Ofte stillede spørgsmål

Is VO2 max trainable? Yes — most adults can improve by 15–25% over 6–12 months with consistent zone-2 cardio plus weekly intervals.

What's the difference between VO2 max and aerobic capacity? They're often used interchangeably. Strictly, "aerobic capacity" can refer to lactate-threshold pace, which is closer to your sustainable race pace.

Can I use a smartwatch instead? Ja — Garmin, Apple Watch og Fitbit estimerer VO2 max under løb fra puls og tempo. Felttest som Cooper er normalt inden for ±5% af disse estimater.

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Vigtig bemærkning: Estimats are not a substitute for laboratory testing or medical advice. Consult a doctor before maximal-effort exercise if you have cardiovascular risk factors.

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