VO₂max Estimator
Estimate your cardiorespiratory fitness from your resting and max heart rate — using the Uth–Sørensen formula — and see where it lands against age- and sex-based norms.
46.9 ml/kg/min is good — above average cardiorespiratory fitness for men aged 30–39. VO₂max is strongly tied to all-cause mortality, so this is real longevity capital.
Max HR estimated as 184 bpm (Tanaka: 208 − 0.7 × age). Enter your true max HR above for a sharper number.
Educational estimate, not a clinical measurement. The Uth–Sørensen formula approximates a lab VO₂max to within roughly ±10–15%. Accuracy hinges on a true max HR and a resting HR measured first thing in the morning. For a precise value, use a lab test or a maximal field test (Cooper 12-minute run).
Track your fitness trend
ONDA Life turns markers like VO₂max, HRV and resting heart rate into a single readiness picture — so you can see whether your training is actually moving the needle.
Download ONDA Life on the App Store →Common questions
What is VO₂max?
VO₂max is the maximum volume of oxygen your body can use per minute (ml/kg/min) — the single best measure of cardiorespiratory fitness. It reflects how well your heart, lungs and muscles deliver and use oxygen, and it is one of the strongest predictors of longevity and all-cause mortality.
How is VO₂max estimated without a lab test?
This tool uses the Uth–Sørensen formula: VO₂max ≈ 15.3 × (max HR ÷ resting HR). It only needs your max and resting heart rate. A low resting HR (a sign of a fit, efficient heart) raises the estimate. It is a population approximation — accurate to within roughly ±10–15% of a lab measurement.
What is a good VO₂max for my age?
It declines with age and is higher in men on average. For men 30–39, "good" is roughly 41–47 ml/kg/min; for women 30–39, about 34–39. Below those is fair/poor, above is excellent/superior. The norms table on this page breaks it down by age and sex.
How do I improve my VO₂max?
The fastest route is a large aerobic base (Zone 2, conversational cardio) topped with 1–2 weekly high-intensity interval sessions (e.g. 4×4-minute efforts near max). VO₂max is highly trainable — meaningful gains show in 6–8 weeks — but it also declines ~10% per decade after 30 without training.
How accurate is the heart-rate estimate?
It is a convenient approximation, not a measurement. It depends on knowing your true max HR (formulas can be ±10–12 bpm off) and an accurate resting HR (measure it first thing in the morning, lying down). For a precise number, a lab VO₂max test or a maximal field test (Cooper 12-minute run) is better.