VO2 Max Running Calculator
Estimate VO2 max from a recent race time.
Enter your values
Enter the race distance in km.
Enter the time in min.
Enter the age in yrs.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Estimated VO2 max
- 40.2 ml/kg/min
- Fitness band for age 35
- Average
- Race velocity
- 208.3 m/min
- Easy run pace
- 6.86 min/km
Quick answer
VO2 max can be estimated from race performance: the faster you sustain a distance, the higher your aerobic capacity.
Daniels-Gilbert VDOT from velocity and duration
At a glance
| What it does | Estimate VO2 max from a recent race time. |
|---|---|
| Category | Fitness |
| Inputs needed | Race distance, Time, Age |
| Main output | Estimated VO2 max |
| Formula | Daniels-Gilbert VDOT from velocity and duration |
| Cost | Free — no sign-up, no download |
How to use the VO2 Max Running Calculator
- 1Enter a recent all-out race distance and time.
- 2Use a race, not a training run, for accuracy.
- 3Train easy runs around 70% of race velocity.
Inputs explained
- Race distance(km)
- Enter the race distance in km.
- Time(min)
- Enter the time in min.
- Age(yrs)
- Enter the age in yrs.
Worked example
Using the values the calculator loads with:
Inputs
- Race distance5 km
- Time24 min
- Age35 yrs
Results
- Estimated VO2 max40.2 ml/kg/min
- Fitness band for age 35Average
- Race velocity208.3 m/min
- Easy run pace6.86 min/km
Frequently asked questions
How accurate is this?
Within about 5% of lab testing for well-trained runners on flat courses.
Which distance is best?
5 km to half marathon give the most reliable estimates.
What do I need to enter into the VO2 Max Running Calculator?
Just 3 values: race distance, time, age. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the VO2 Max Running Calculator work out the answer?
VO2 max can be estimated from race performance: the faster you sustain a distance, the higher your aerobic capacity. It applies the formula Daniels-Gilbert VDOT from velocity and duration and shows the working so you can check each step by hand.
Is the VO2 Max Running Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.