CARDIORESPIRATORY FITNESS

VO2 Max Estimator

Estimate your VO2 max — the gold standard measure of cardiorespiratory fitness — using your resting heart rate or a timed running test. See your fitness category and what it means for longevity.

Biological Sex

Age

years

Resting Heart Rate

bpm

Measure first thing in the morning before getting out of bed. Sit still for 60 seconds and count your pulse, or use your wearable's resting HR reading.

Estimated VO2 Max

ml/kg/min

Good

60–80th percentile for male, age 30–39

Fitness Categories (male, 30–39)

Poor0–31

Below Avg31–35

Fair35–41

Good41–47

Excellent47–52

Superior52+

Why VO2 max matters for longevity: A landmark 2018 study in JAMA Network Open found that low cardiorespiratory fitness was a stronger predictor of mortality than smoking, diabetes, and heart disease. Every 1 ml/kg/min improvement matters.

Static calculators give you a snapshot. Vora gives you the full picture.

Vora dynamically adjusts your targets every day based on your wearable data, recovery status, training load, and trends over time — not a one-time estimate.

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Frequently Asked Questions

What is VO2 max?

VO2 max is the maximum rate of oxygen your body can use during intense exercise, measured in milliliters per kilogram of body weight per minute (ml/kg/min). It is widely considered the single best indicator of cardiorespiratory fitness and is strongly correlated with all-cause mortality risk.

How accurate are VO2 max estimations?

Heart-rate-based estimations have a standard error of about 3-5 ml/kg/min compared to laboratory testing. The Cooper run test and Rockport walk test are more accurate when performed correctly. For the most precise tracking, wearable devices like Apple Watch provide continuous VO2 max estimates using GPS pace and heart rate data, which Vora tracks over time.

What is a good VO2 max?

VO2 max varies significantly by age and sex. For men aged 30-39, an average VO2 max is 35-40 ml/kg/min, good is 40-48, and excellent is above 48. For women in the same age range, average is 28-34, good is 34-41, and excellent is above 41. Elite endurance athletes can exceed 70 ml/kg/min.

How can I improve my VO2 max?

High-intensity interval training (HIIT) is the most efficient way to improve VO2 max, with studies showing 5-15% improvements over 6-8 weeks. Zone 2 (low-intensity) cardio builds the aerobic base that supports higher VO2 max. Vora programs both HIIT and Zone 2 sessions based on your current fitness level and recovery status.