Complete Guide: VO2 Max Calculator for Endurance Athletes
Calculate your VO2 max and understand its role in endurance performance. Optimize training to maximize aerobic potential.
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Expert Tips for Endurance Athletes
- ✓VO2 max sets your ceiling - threshold and economy determine how close you get
- ✓Periodize VO2 max work: build base first, then add intensity
- ✓Recovery is when VO2 max adaptations occur - don't skip easy days
- ✓Altitude training or heat acclimation can boost VO2 max
- ✓Track power at VO2 max, not just the number itself
- ✓VO2 max intervals: 3-5 minute repeats at 95-100% intensity
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Frequently Asked Questions
What VO2 max do endurance pros have?
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Elite endurance athletes: 70-85 ml/kg/min typical. World class: 80-90+. Oskar Svendsen tested 97.5. Elite women: 65-75+. These represent genetic elite plus years of training.
Is VO2 max or threshold more important?
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Both matter. VO2 max is the ceiling. Threshold is how much of that ceiling you can sustain. For races over 30 minutes, threshold power/pace matters more day-to-day.
How often should I do VO2 max workouts?
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1-2 times per week during build phase. Allow 48-72 hours recovery between sessions. Too many VO2 max sessions leads to overtraining.
Does altitude training improve VO2 max?
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Living high, training low can increase red blood cells and oxygen carrying capacity. Effects are temporary (2-3 weeks after returning to sea level). Some athletes respond more than others.
At what age does VO2 max peak?
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Mid-20s for untrained individuals. Trained athletes may peak later (late 20s-early 30s) due to years of adaptation. VO2 max declines ~10% per decade after 30 without training.
Looking for the standard VO2 max calculator?
Go to Main VO2 Max Calculator