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 an important measure for endurance athletes.

2. How Does the Calculator Work?

The calculator uses the Cooper 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 maximal oxygen uptake based on how far you can run in 12 minutes, with adjustments for baseline oxygen consumption.

3. Importance of VO2 Max Measurement

Details: VO2 Max is considered the gold standard for measuring cardiovascular fitness. Higher values indicate better aerobic endurance and cardiovascular health.

4. Using the Calculator

Tips: Enter the distance you covered in a 12-minute run test in meters. The test should be performed at maximum effort on a track or measured course.

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 score 70+ for men and 60+ for women. Values depend on age, gender, and fitness level.

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

Q3: Can I use treadmill distance?
A: Yes, but ensure the treadmill is properly calibrated. Outdoor running may yield different results due to terrain and weather.

Q4: How often should I test my VO2 Max?
A: Every 4-6 weeks if you're training seriously. More frequent testing isn't necessary as improvements take time.

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