1. What is VO2max?

VO2max (maximal oxygen uptake) is the maximum rate of oxygen consumption measured during incremental exercise. It reflects the aerobic physical fitness of an individual and is an important determinant of endurance capacity.

2. How Does the Calculator Work?

The calculator uses the 12-minute run test formula:

Where:

• \( distance_{12min} \) — Distance covered in 12 minutes (meters)
• 3.5 — Baseline oxygen consumption at rest (mL/kg/min)
• 0.2 — Conversion factor

Explanation: The formula estimates VO2max based on the distance you can run in 12 minutes, which correlates with aerobic capacity.

3. Importance of VO2max

Details: VO2max is considered the gold standard for measuring cardiovascular fitness. Higher VO2max values indicate better aerobic endurance and cardiovascular health.

4. Using the Calculator

Tips: Enter the distance you covered during a 12-minute run test in meters. The test should be performed at maximum effort for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: What is a good VO2max score?
A: Scores vary by age and gender. For men 20-29, 45-51 is good, while for women 20-29, 38-45 is good. Elite athletes often exceed 60.

Q2: How accurate is this estimation method?
A: The 12-minute run test provides a reasonable estimate (±10-15%) but laboratory testing with gas analysis is more precise.

Q3: Can I improve my VO2max?
A: Yes, through regular aerobic training like running, cycling, or swimming, especially high-intensity interval training.

Q4: What factors affect VO2max?
A: Genetics, age, gender, training status, altitude, and body composition all influence VO2max.

Q5: Are there other field tests for VO2max?
A: Yes, including the 1.5-mile run test, Cooper test, and Rockport walking test.