VO2 Max Estimate Calculator
Estimate your VO2 max, a key measure of aerobic fitness, from a recent race time and distance using the Jack Daniels formula.
Your results
Estimate derived from a race-time formula; a laboratory test provides a more precise measurement.
Calculation breakdown
- Velocity
- Velocity (m/min) = distance (m) ÷ time (min)
- VO2 max
- VO2 max ≈ (−4.6 + 0.182258×velocity + 0.000104×velocity²) ÷ %max effort factor
Worked example
Running 5 km in 25 minutes gives an estimated VO2 max of roughly 43 mL/kg/min, using a simplified Jack Daniels race-time formula.
Assumptions
- Assumes the race or time trial was run at a genuinely hard, sustained effort.
- Most reliable for efforts lasting between about 5 and 90 minutes.
How this calculator works
This calculator estimates VO2 max, a common measure of aerobic fitness expressed in millilitres of oxygen per kilogram of body weight per minute, using a simplified version of the Jack Daniels race-time formula. Enter a recent race or time-trial distance and time to see your estimated aerobic fitness level.
Frequently asked questions
What is VO2 max?
VO2 max is the maximum rate at which your body can use oxygen during intense exercise, and is a widely used marker of aerobic fitness.
How accurate is a race-time estimate?
It is a reasonable field estimate but will differ from a laboratory VO2 max test conducted with gas analysis equipment.
What race distance works best?
Distances between 1.5 km and a half marathon at a hard, sustained effort tend to give the most reliable estimates.
Results are estimates only and are not financial, tax, legal or credit advice.