Complete Guide: VO2 Max Calculator for Runners
Calculate your VO2 max from race times. Understand your aerobic potential and predict performances at different distances.
Share this calculator:
Expert Tips for Runners
- ✓VO2 max predicts potential - training and race execution determine actual performance
- ✓Improve VO2 max with intervals: 3-5 minute repeats at 95-100% max HR
- ✓Running economy matters as much as VO2 max for distance running
- ✓Test VO2 max improvement every 8-12 weeks during training blocks
- ✓Elite marathoners: 70-85 ml/kg/min. Good recreational: 45-55 ml/kg/min
- ✓VO2 max peaks in mid-20s but can be improved at any age
More VO2 Max Calculator Options
Frequently Asked Questions
What is a good VO2 max for runners?
▼
Recreational fit: 40-50 ml/kg/min. Competitive amateur: 50-60. Elite: 65-85. World class: 80-90+. Women average 10-15% lower due to physiology.
How do I improve my VO2 max?
▼
VO2 max intervals: 3-5 minute repeats at near-max effort with equal recovery. 1-2 sessions per week. Zone 2 base training supports these improvements.
Can I predict race times from VO2 max?
▼
Roughly, yes. But race execution, running economy, and mental factors matter too. Same VO2 max runners can have 10-15% different race times.
Does running economy affect VO2 max?
▼
They're separate but related. Economy is how much oxygen you use at a given pace. Better economy means less oxygen needed - you can run faster at same VO2 max.
Why is my race time worse than my VO2 max predicts?
▼
VO2 max measures potential. Race performance depends on: pacing, fueling, heat acclimation, course terrain, training, and mental factors. Use VO2 max as a guide, not gospel.
Looking for the standard VO2 max calculator?
Go to Main VO2 Max Calculator