VO2max Calculator
VO2max is a measure of your capacity for aerobic work and, thus, can be a predictor of your potential as an endurance athlete. Of course, there are other factors that come into play: your training, your genes, your body weight, your muscle volume, etc. Your age is also a factor, as most people see a decline of 1% a year in VO2max after age 50. Still, VO2max is a commonly accepted measure of cardio respiratory fitness.
Technically, VO2max stands for maximal oxygen uptake and refers to the amount of oxygen your body is capable of utilizing in one minute. The units are: ml O2/kg-min—meaning milliliters of oxygen per kilogram of body weight per minute. Accurate measurement of VO2max generally requires the collection and analysis of inhaled and exhaled gases during exercise to exhaustion. This is usually done in a lab, and always under the supervision of professionals. Unfortunately, this kind of testing is not widely available to the general public.
Thanks to the work of Dr. Fritz Hagerman of Ohio University, it is now possible to get a very good estimation of your VO2max simply by rowing your best 2000 meter piece on the Concept2 Indoor Rower! Using your 2000 meter time, combined with your weight, age and gender, you can calculate your VO2max to within 1.0-1.5% error factor. Dr. Hagerman’s work is based on thousands of data points collected over his many years of doing lab VO2max tests using the indoor rower.
These aerobic fitness classifications are based on relative VO2 (ml/(kg*min)) and are taken from Essentials of Exercise Physiology, 3rd ed., W. D. McArdle, F.I. Katch, V. L. Katch, Lippincott Williams and Wilkins, Philadelphia, PA USA 2006, p.453
Cardiovascular Fitness Calculations
Based on VO2max (mL*kg-1*min-1) |
| Gender |
Age |
Poor |
Fair |
Average |
Good |
Excellent |
| Men
| <=29 |
<=24.9 |
25-33.9 |
34-43.9 |
44-52.9 |
>=53 |
| 30-39 |
<=22.9 |
23-30.9 |
31-41.9 |
42-49.9 |
>=50 |
| 40-49 |
<=19.9 |
20-26.9 |
27-38.9 |
39-44.9 |
>=45 |
| 50-59 |
<=17.9 |
18-24.9 |
25-37.9 |
38-42.9 |
>=43 |
| 60-69 |
<=15.9 |
16-22.9 |
23-35.9 |
36-40.9 |
>=41 |
| Women
| <=29 |
<=23.9 |
24-30.9 |
31-38.9 |
39-48.9 |
>=49 |
| 30-39 |
<=19.9 |
20-27.9 |
28-36.9 |
37-44.9 |
>=45 |
| 40-49 |
<=16.9 |
17-24.9 |
25-34.9 |
35-41.9 |
>=42 |
| 50-59 |
<=14.9 |
15-21.9 |
22-33.9 |
34-39.9 |
>=40 |
| 60-69 |
<=12.9 |
13-20.9 |
21-32.9 |
33-36.9 |
>=37 |
V02 Frequently Asked Questions
- How was this prediction tool created?
This tool is based on a collection of thousands of real data points. Over the years, Dr. Hagerman has performed VO2max tests using gas analysis on many subjects. He also had the same subjects row a max 2K test piece on the indoor rower. He then correlated the two tests to create the formulae used in this prediction tool. So, even if the estimates seem unlikely in certain ranges, we have to remember that they are based on real people and the range of real variability that exists out there.
- How do I decide which estimator to use? In other words, how did the study define novice vs highly trained rower?
For the untrained subjects, the study used novices who had little if any rowing experience.
For the well-trained athletes, the study used elite and national team rowers and top college rowers.
- What if I don’t really fall exactly into either category?
Indeed, the majority of people may not see themselves as a perfect fit in either category, but the tool can still be useful. You should choose the study group that most closely resembles your own level of training. If you have been rowing regularly for several years, training at least 4 days per week, doing a variety of workout types and improving your rowing scores, then you are probably a better fit with the elite estimator. If you consider yourself a fitness rower and don’t push yourself very hard or do any hard pieces, then the novice estimate may be better for you.
- How should I use this estimator?
It is important to understand that this estimator is exactly that—an estimate. This estimate is an approximation of the oxygen used for a 2K erg piece of maximum effort, assuming that your level of training is about the same as the subjects used to determine the estimate.
If you test once, then train well and get a better time, it is a good indication that your VO2max has improved for the activity of rowing. (This should be true regardless of which estimator you are using.)
- What are factors affecting VO2max?
There are a number of other factors that can affect one’s performance, such as age, fatigue, anaerobic threshold, familiarity with the rowing stroke. For example, a high AT may enable one athlete to perform better than another, despite having a lower VO2max. It’s possible that this comes into play with untrained individuals... since they lack training, they may depend more heavily on their natural anaerobic capability.
- How much can I improve my VO2max?
VO2max can be improved with training, but there are limits to how much one can improve. Generally the untrained individual may be able to achieve greater improvement (up to around 20%) than the already well-trained person (perhaps only 3–5%).
- What damper setting should I use for my 2k test piece?
- You should use the damper setting that enables you to get the best 2K result. This is how it was done in the study.
- How should I adjust the VO2 max calculator for altitude?
From Dr. Hagerman: Aerobic responses vary depending on the person's exposure conditions. If the person is a long-time dweller at 5,000 ft then no allowances have to be considered. However, successful acute altitude adaptations are highly individualized. Some people coming from sea level have no problems at 5,000 ft whereas others really have difficulty in adapting. I usually advise that one loses about 1% of their maximal sea level aerobic capacity for every thousand feet of ascent above 5000 ft.
But again, generalities or predictions of successful acclimatization to altitude is dangerous and believe me I have been on the negative side a few times in my attempts at exercising at high intensities during acute or even chronic exposures to altitude.
- Why are older age groups not included?
Dr. Hagerman did not have enough data in the older age groups. Apologies!
Calculator
Enter the information below and press "Submit Query" to see your estimated VO2max.
