1. What is VO2 Max?

VO2 Max (maximal oxygen consumption) is the maximum rate of oxygen consumption measured during incremental exercise. It reflects the aerobic physical fitness of an individual and is considered the gold standard for cardiovascular fitness.

2. How Does the Calculator Work?

The calculator uses the 12-minute run VO2 Max estimation formula:

Where:

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

Explanation: This formula 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 an important indicator of cardiovascular health and aerobic endurance. Higher values are associated with better cardiovascular fitness and lower risk of cardiovascular disease.

4. Using the Calculator

Tips: Enter the distance you can run in 12 minutes (in meters). For best results, perform the test on a standard running track where distance can be accurately measured.

5. Frequently Asked Questions (FAQ)

Q1: What is a good VO2 Max score?
A: Average values vary by age and gender. For men 20-29, 40-50 mL/kg/min is average; for women same age, 30-40 mL/kg/min is average. Elite athletes may exceed 60-70 mL/kg/min.

Q2: How accurate is this estimation method?
A: While not as precise as laboratory testing, the 12-minute run test provides a reasonable estimate for most healthy individuals.

Q3: Can I improve my VO2 Max?
A: Yes, through regular aerobic exercise, especially high-intensity interval training (HIIT) and endurance training.

Q4: Are there other ways to estimate VO2 Max?
A: Yes, other field tests include the 1.5-mile run test, the Rockport Walk Test, and the Astrand Treadmill Test.

Q5: What factors affect VO2 Max?
A: Genetics, age, gender, training status, altitude, and body composition all influence VO2 Max.