1. What is VO2max?

VO2max (maximal oxygen uptake) is the maximum rate of oxygen consumption measured during incremental exercise. It's considered the gold standard measure of cardiovascular fitness.

2. How Does the Calculator Work?

The calculator uses the 12-minute run test formula:

Where:

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

Explanation: This field test provides an estimate of VO2max based on the distance you can run in 12 minutes.

3. Importance of VO2max Measurement

Details: VO2max is a strong predictor of endurance performance and overall cardiovascular health. Higher values indicate better aerobic fitness.

4. Using the Calculator

Tips: After warming up, run as far as possible in exactly 12 minutes on a track or measured course. Enter the total distance in meters.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this estimation method?
A: It provides a reasonable estimate (±5 mL/kg/min) for most people, though lab testing is more accurate.

Q2: What are typical VO2max values?
A: Average sedentary person: 30-40 mL/kg/min; trained athletes: 50-70+ mL/kg/min.

Q3: Can I use treadmill distance?
A: Yes, but ensure the treadmill is properly calibrated for accurate distance measurement.

Q4: How can I improve my VO2max?
A: Through regular aerobic training, especially high-intensity interval training (HIIT).

Q5: Does age affect VO2max?
A: Yes, VO2max typically declines about 1% per year after age 25, though training can slow this decline.