VO2 Max Runners Calculator

Created by Filip Derma
Reviewed by Bogna Szyk
Last updated: May 04, 2022

VO2 max runners calculator is dedicated for all the runners and other athletes who want to check their personal maximal oxygen consumption. Knowing this critical parameter is essential for every endurance sports competitor to train consciously and effectively. We prepared an article for you, where you can find some brief information about what is VO2 max, highest VO2 max rates, and a short calculator instruction for the users. Use our calculator and find your VO2 max value in seconds!

A runner training at her highest VO2 max

What is VO2 max?

VO2 max stands for maximal oxygen consumption or maximal aerobic capacity and refers to the amount of oxygen your body is capable of utilizing in one minute. It is one of the most popular indicators of physical efficiency, especially aerobic efficiency. It is a measure of your capacity for aerobic work and can be a predictor of your potential as an endurance athlete or even of future health.
Usually, athletes and trainers use the percentage value of VO2 max to express the intensity of training.

The V02 value rises significantly in teenagers (both males & females) to achieve maximal levels in age 18-20. Later in adolescence they gradually decrease.

VO2 max calculation - Jack Daniels formula

The most reliable way to find your VO2max is to have it done in a lab or gym, but you can also estimate it. There are a few proven methods that allow it. For runners, the most suitable method is Jack Daniel's formula. Based on it, you can estimate your parameters from a recent running race.

Daniels formula assumes that to achieve reliable calculations, the race distance should be between about 1500 m and 50 km (about 1 mile and a marathon). Distances outside this range will not give meaningful results since performance is limited by factors other than VO2 max.

The formulas are:

  • percent max = 0.8 + 0.1894393 * exp(-0.012778 * time) + 0.2989558 * exp(-0.1932605 * time)
  • VO2 = -4.60 + 0.182258 * velocity + 0.000104 * velocity²
  • VO2 MAX = VO2 / percent max

where time is the race time in minutes, and velocity is race velocity in meters / minute.

VO2 max runners calculator - how to use it?

Let's go through the example to see how properly use the calculator:

  1. First, enter your recent race distance

For calculations, we assume run distance = 10 km
2. Then, fill in the recent race time

Not bad, run time = 48 min 12 sec
3. Now you can see your estimated V02 levels:

VO2 max = 41.77 ml / kg / min

VO2 based on your race pace = 37.69 ml / kg / min

what is equal 90.24 % of V02 max

VO2 norms

The average untrained healthy males reach VO2 max of approximately 35-40 ml/kg/min. The average untrained healthy female scores a VO2 max of approximately 27–31 ml/kg/min. These values can improve with training and decrease with age. A degree of trainability may vary widely - some individuals can double VO2 max with training, some will never improve it, even despite regular exercising. The examples of maximal oxygen consumption (ml/kg/min) are listed below :

Gender Age Poor Fair Average Good Excellent
Men under 29 under 24.9 25-33.9 34-43.9 44-52.9 over 53
30-39 under 22.9 23-30.9 31-41.9 42-49.9 over 50
40-49 under 19.9 20-26.9 27-38.9 39-44.9 over 45
50-59 under 17.9 18-24.9 25-37.9 38-42.9 over 43
60-69 under 15.9 16-22.9 23-35.9 36-40.9 over 41
Women under 29 23.9 24-30.9 31-38.9 39-48.9 over 50
30-39 under 19.9 20-27.9 28-36.9 37-44.9 over 45
40-49 under 16.9 17-24.9 25-34.9 35-41.9 over 42
50-59 under 14.9 15-21.9 22-33.9 34-39.9 over 40
60-69 under 12.9 13-20.9 21-32.9 33-36.9 over 37

Data are based on "Essentials of Exercise Physiology, 3rd ed., W. D. McArdle, F.I. Katch,
V. L. Katch, Lippincott Williams and Wilkins, Philadelphia, PA USA 2006".

Highest VO2 max

Professional athletes are able to achieve very high VO2 levels - especially those who compete in endurance disciplines like running, cycling or cross-country skiing. Such high numbers are out of range for most of us - amateur sportsman. For sure, many years of tough training stimulates an organism to achieve better results, but, as mentioned above, natural predispositions matter a lot. Take a look at the list below with a few V02 record holders.

  • Highest recorded female (cross-country skier): 74 ml/kg/min
  • Highest recorded male (cross-country skier): 94 ml/kg/min
  • Greg LeMond (professional cyclist) 92.5 ml/kg/min
  • Miguel Indurain (professional cyclist): 88 ml/kg/min
  • Steve Prefontaine (US runner): 84.4 ml/kg/min
  • Jeff Galloway (US Runner): 73.0 ml/kg/min
  • Frank Shorter (US Olympic Marathon winner): 71.3 ml/kg/min
  • Jarmila Krotochvilova (Czech Olympian 400M/800M winner): 72.8 ml/kg/min
  • Ingrid Kristiansen (ex-Marathon World Record Holder): 71.2 ml/kg/min
  • Paula Ivan (Russian Olympic 1500M Record Holder): 71.0 ml/kg/min
Filip Derma
Recent race data
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Aerobic capacity
VO2 max
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