How to estimate VO2 max
Use a true resting heart rate and your age.
Measure resting rate
Take your pulse after waking, before getting up or drinking coffee.
Enter age and sex
Age sets the maximum heart rate estimate; sex selects the comparison band.
Treat it as a field test
Use the trend over time rather than a single reading for training decisions.
What does this tool do?
VO2 max is the maximum rate at which the body can use oxygen during exercise. The resting-heart-rate method combines an estimated maximum heart rate with the Uth ratio to give a field estimate without a lab test.
The Formula
Max HR = 208 − 0.7 × age; VO2 max ≈ 15.3 × (max HR ÷ resting HR)Frequently Asked Questions
How accurate is a resting heart rate estimate?
It is a rough field estimate with roughly ten to fifteen percent error. Training status, medication, heat and caffeine can all shift the result.
Why use 208 minus 0.7 times age?
The Tanaka formula is a more recent maximum heart rate estimate that performs better across a wider age range than the common 220 minus age rule.