VO2 Max Running Calculator
Estimate your VO₂ max from a recent race time using the Daniels & Gilbert formula, plus your aerobic fitness rating.
Estimated VO₂ max
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Race pace —
Fitness rating —
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How it works
VO₂ max estimated from velocity via the Daniels-Gilbert oxygen-cost and %VO₂max equationsFrequently Asked Questions
How is VO₂ max estimated from a race?
The Daniels & Gilbert method models the oxygen cost of your race pace and the fraction of VO₂ max you can sustain for that duration. A 25-minute 5K estimates a VO₂ max of roughly 42–43 ml/kg/min.
What is a good VO₂ max?
For men, ~35–40 is average, 45–55 good, 55+ excellent; women run a few points lower at each level. Elite endurance athletes exceed 70. It declines with age but improves markedly with training.
How do I improve VO₂ max?
Interval training near your maximal aerobic pace (think 3–5 minute hard reps) drives it up fastest, while a large base of easy aerobic running raises the ceiling those intervals build on.