1. What is VO2 Max?

VO2 max represents the maximum rate of oxygen consumption during incremental exercise. It's a measure of aerobic fitness and cardiovascular health, often expressed in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).

2. How Does the Calculator Work?

The calculator uses the 12-minute run test equation:

Where:

• \( distance\_12min \) — Distance covered in 12 minutes (meters)

Explanation: This equation estimates VO2 max based on the distance you can run in 12 minutes, which correlates with cardiovascular endurance.

3. Importance of VO2 Max

Details: VO2 max is a key indicator of cardiovascular fitness and aerobic endurance. Higher values indicate better oxygen utilization and cardiovascular health.

4. Using the Calculator

Tips: Run as far as possible in 12 minutes on a track or measured course, then enter the distance in meters. The test should be performed at maximum effort for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: What is a good VO2 max score?
A: Average values range from 30-60 mL/kg/min. Elite athletes may exceed 70, while values below 20 indicate poor fitness.

Q2: How accurate is the 12-minute run test?
A: It provides a reasonable estimate (±10-15%) but lab testing with gas analysis is more precise.

Q3: Can I improve my VO2 max?
A: Yes, through regular aerobic exercise, interval training, and endurance activities.

Q4: How often should I test my VO2 max?
A: Every 6-12 weeks to track fitness improvements.

Q5: Does age affect VO2 max?
A: Yes, VO2 max typically declines about 1% per year after age 25, but regular exercise can slow this decline.