This article was co-authored by Meredith Juncker, PhD. Meredith Juncker is a PhD candidate in Biochemistry and Molecular Biology at Louisiana State University Health Sciences Center. Her studies are focused on proteins and neurodegenerative diseases.
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VO2 max is a measure of the maximum amount of oxygen that you use during intense physical activity.[1] This measurement is the best indicator of aerobic endurance and cardiovascular fitness as it calculates how efficiently your cells use oxygen for energy.[2] There are several methods you can use to measure VO2 max, but many require equipment such as a treadmill or a specially calibrated exercise cycle. These tests can be difficult to administer and are not suitable for all fitness levels. The quickest and easiest way to measure your VO2 max is to use a basic calculation or a walking/jogging test.
Steps
Calculating VO2 Max Without a Fitness Test
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1Determine your resting heart rate. Many fitness trackers and watches come with a heart rate monitor. If you have one of these, record your heart rate while at rest (sitting down, doing little-to-no physical activity). The best time to measure your resting heart rate is in the morning before you get out of bed.[3]
- To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers.
- Set a timer for 60 seconds and count the number of beats you feel. This is your resting heart rate in beats per minute (bpm).
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2Calculate your maximum heart rate. The most common way to calculate your maximum heart rate is to subtract your age from 220.[4] If you’re 25 years old, your HRmax = 220 -25 = 195 beats per minute (bpm).
- There is some research that suggests this formula oversimplifies the calculation. You can also estimate your max heart rate with the formula HRmax = 205.8 – (0.685 x age).[5]
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3Define the simple VO2 max formula. The simplest formula to calculate VO2 max is VO2 max = 15 x (HRmax/HRrest). This method is considered to compare well with other common formulas.[6]
- The units for VO2 max are milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).
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4Calculate your VO2 max. Using the resting and max heart rate you already determined, you can plug those values into the formula and calculate your VO2 max. Let’s say you’re resting heart rate is 80 bpm and your max heart rate is 195 bpm.
- Write the formula: VO2 max = 15 x (HRmax/HRrest)
- Plug in the values: VO2 max = 15 x (195/80).
- Solve: VO2 max = 15 x 2.44 = 36.56 mL/kg/min.
Using the Rockport Walking Fitness Test
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1Put on your heart rate monitor. Walk in slow circles and do light stretching for 10 minutes to warm up before starting the test. If you don’t have a heart rate monitor you can take your pulse yourself and determine the number of beats per minute by counting your heartbeat over 60 seconds.
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2Start your stopwatch and walk the entire distance of a 1 mile (1.6 km). You can walk 1 mile on a treadmill or walk four times around a .25 mile (.40 km) athletic track. You want to make sure your walking track is mostly flat. Walk as quickly as possible without breaking into a jog. You should be breathing heavily, but able to speak 2 or 3 words in a row.[7]
- On a scale of 1 to 10 the effort should feel like a 7 or 8.
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3Stop the stopwatch and check your heart rate. After 1 mile, turn off the stopwatch and immediately check your heart rate.[8] If you have a heart rate monitor, record the reading. Otherwise, check your heart rate using the manual method:
- To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heartbeat on your fingers.
- Set a timer for 60 seconds and count the number of beats you feel. This is your heart rate in beats per minute.
- Continue walking, slowly, for another 5 minutes to cool down.
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4Calculate your VO2 max using the following equation: VO2 = 132.853 – (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x gender) - (3.2649 x walk time in minutes) - (0.156 x heart rate). If you are male, use the number 1, if you are female, use the number 0 for the calculation.[9]
- For example: A 26 year-old male who weighs 160 lbs, walks a mile in 15 minutes and has a heart rate of 120 at the end.
- VO2 = 132.853 – (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x gender) - (3.2649 x walk time in minutes) - (0.156 x heart rate)
- VO2 = 132.853 – (0.0769 x 160) - (0.3877 x 26) + (6.315 x 1) - (3.2649 x 15) - (0.156 x 120)
- VO2 = 132.853 - 12.304 – 10.08 + 6.315 – 48.97 – 18.72 = 49 mL/kg/min.
Using the Brigham Young University Jog Test
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1Put on your heart rate monitor. Walk in slow circles and do light stretching for 10 minutes to warm up before starting the test. If you don’t have a heart rate monitor you can take your pulse yourself and determine the number of beats per minute by counting your heartbeat over 60 seconds.
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2Start your stopwatch and lightly jog 1 mile. You can jog around a .25 mile (.40 km) track four times, or a 1 mile (1.6 km) flat surface. Jog at a steady pace and do not let your heart rate go above 180 beats per minute. Do not jog faster than 8 minutes per mile for men, and 9 minutes per mile for women.[10]
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3Stop the stopwatch and check your heart rate. After 1 mile, turn off the stop watch and immediately check your heart rate.[11] If you have a heart rate monitor, record the reading. Otherwise, check your heart rate using the manual method:
- To determine your heart rate without a monitor, place two fingers against the artery on the side of your neck, just under your jaw. You should be able to feel your heart beat on your fingers.
- Set a timer for 60 seconds and count the number of beats you feel. This is your heart rate in beats per minute.
- Continue walking, slowly, for another 5 minutes to cool down.
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4Calculate your VO2 max with the gender-specific equation. This particular test has two different equations: one for men and one for women. Be sure to use the proper equation based on your gender.[12]
- Women: 100.5 - (0.1636 x weight in kg) - (1.438 x jog time) - (0.1928 x heart rate)
- Men: 108.844 - (0.1636 x weight in kg) - (1.438 x jog time) - (0.1928 x heart rate)
Expert Q&A
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QuestionI am 67, 67 kg, and 1.67 tall. My resting HR is 58. Could you tell me what my Vo2 should or could be?
Meredith Juncker, PhDMeredith Juncker is a PhD candidate in Biochemistry and Molecular Biology at Louisiana State University Health Sciences Center. Her studies are focused on proteins and neurodegenerative diseases.
Scientific ResearcherBased on the first method described in this article, your VO2max should be around 39.57 mL/kg/min. 220 - 67 = 153 (HRmax); 58 = HRrest; 15 x (153/58) = 39.57. The other two tests described in this article require data from running or jogging (resting heart rate, jog/walk time, etc.)
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QuestionHow accurate are they in predicting vo2max? And can they be used for adolescents vo2max?Meredith Juncker, PhDMeredith Juncker is a PhD candidate in Biochemistry and Molecular Biology at Louisiana State University Health Sciences Center. Her studies are focused on proteins and neurodegenerative diseases.
Scientific ResearcherAccuracy may vary depending on the equation you use for your calculations. The VO2max tests can be used for adolescents, especially athletes in training. It would suggest a parent or guardian be present during the tests that require running/jogging.Support wikiHow by unlocking this expert answer.
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QuestionI've seen some sports watches measure VO2 max. How do they do this? Do they create their own formula, or do they use a preexisting one?
Community AnswerThey tend to use the Firstbeat method, which was patented in 2012. It uses segments of the GPS tracking data and/or power data from the sports watch along with HR measure to estimate VO2 max. It's been shown to be ~95% accurate compared to lab testing using inhaled/exhaled gas analysis.
Warnings
- If you feel dizzy, experience pain, or have difficulty breathing during the test, stop immediately.⧼thumbs_response⧽
Things You'll Need
- Heart rate monitor with stopwatch
References
- ↑ http://www.brianmac.co.uk/vo2max.htm
- ↑ https://med.virginia.edu/exercise-physiology-core-laboratory/fitness-assessment-for-community-members-2/vo2-max-testing/
- ↑ https://www.healthstatus.com/health_blog/stroke-2/what-is-a-resting-heart-rate/
- ↑ http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
- ↑ https://www.fast-exercises.com/fast-exercise-calculator/
- ↑ http://www.brianmac.co.uk/vo2max.htm
- ↑ http://www.directlyfitness.com/store/calculate-vo2-max/
- ↑ http://www.directlyfitness.com/store/calculate-vo2-max/
- ↑ http://www.brianmac.co.uk/rockport.htm
About This Article
VO2 max is the measure of the maximum amount of oxygen your body uses when you exercise. To get a general estimate of your VO2 max, first take your resting heart rate by placing two fingers on the artery between the center of your palm and your thumb. Count the number of beats over 60 seconds. Then, take your maximum heart rate by working out to exhaustion and then checking your pulse again for 60 seconds. Divide your maximum heart rate by your resting heart rate, then multiply the result by 15.3 to get your VO2 max. For example, if your resting heart rate is 85 beats per minute and your maximum heart rate is 200 beats per minute, you would divide 200 by 85 and get 2.35. Then, you would multiply 2.35 by 15.3 and get 35.9. Therefore, your VO2 max would be 35.9. The higher your score, the more in-shape you are. If you want a precise measurement of your VO2 max, contact a sports medicine facility and complete a stress test. There are also fitness trackers, like a FitBit or athletic watch, that you can use to monitor your VO2 max while you work out. To find out how to use the Rockport walking test or Brigham Young University jogging test to measure VO2 max, read on!
