1. What is VO2 Max?

VO2 Max (maximal oxygen consumption) is the maximum rate of oxygen consumption measured during incremental exercise. It's the best indicator of cardiovascular fitness and aerobic endurance.

2. How Does the Calculator Work?

The calculator uses the 12-minute run distance formula:

Where:

• \( distance_{12min} \) — Distance covered in 12 minutes (meters)

Explanation: This formula estimates VO2 Max based on how far you can run in 12 minutes, which correlates with cardiovascular endurance.

3. Importance of VO2 Max

Details: VO2 Max is important for athletes to measure cardiovascular fitness, track training progress, and predict performance in endurance sports.

4. Using the Calculator

Tips: Enter the distance you can run in 12 minutes (in meters). For best results, perform the test on a track or measured course after proper warm-up.

5. Frequently Asked Questions (FAQ)

Q1: What is a good VO2 Max score?
A: Average values range from 30-40 mL/kg/min for untrained individuals, 40-50 for trained athletes, and 50+ for elite endurance athletes.

Q2: How accurate is this estimation?
A: This field test provides a reasonable estimate (±10-15%) but lab testing with gas analysis is more accurate.

Q3: Can I use this for cycling or swimming?
A: No, this formula is specifically for running. Different formulas exist for other sports.

Q4: How can I improve my VO2 Max?
A: High-intensity interval training (HIIT) and endurance training are most effective for improving VO2 Max.

Q5: Does age affect VO2 Max?
A: Yes, VO2 Max typically declines about 1% per year after age 25, though training can slow this decline.