1. What is VO2 Max?

VO2 max represents the maximum amount of oxygen your body can utilize during intense exercise. It's a key indicator of cardiovascular fitness and aerobic endurance.

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, with adjustments for baseline oxygen consumption.

3. Importance of VO2 Max Measurement

Details: VO2 max is a strong predictor of endurance performance and overall cardiovascular health. Higher values indicate better aerobic fitness.

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 VO2 max value?
A: Values vary by age and gender, but generally: 30-40 (average), 40-50 (good), 50+ (excellent) for men. Women typically score about 10-15% lower.

Q2: How accurate is this estimation?
A: This field test provides a reasonable estimate (±10-15%) but lab testing with gas analysis is more accurate.

Q3: How can I improve my VO2 max?
A: Regular aerobic exercise, especially high-intensity interval training (HIIT), can significantly improve VO2 max over time.

Q4: Does body weight affect VO2 max?
A: VO2 max is expressed relative to body weight (mL/kg/min), so changes in weight will affect the value.

Q5: How often should I test my VO2 max?
A: Every 4-6 weeks during training to monitor progress, or 2-3 times per year for general fitness assessment.