Marathon Pace Calculator
Calculate the pace you need to run a marathon based on your goal time.
RunningDetermine your VO2 max based on your running distance and time
VO2 Max Calculator Running
Calculate your VO2 max based on your running distance and time.
meters
min
sec
Your Estimated VO2 Max
--mL/kg/min
Estimated VO2 Max
About the VO2 Max Calculator Running
Learn more about the calculator and its creator
Jonas
I'm a software developer and year long triathlete. I spend a lot of time running. Most calculators don't tell you how they calculate the VO2 max, so I made this simple calculator that uses your running distance and time to calculate the VO2 max.
How to Calculate Your Running VO2 Max
The Running VO2 Max Calculator estimates your maximal oxygen uptake based on your recent race performance using Jack Daniels' formula, a widely respected method in the running community.
The Formula to Calculate Running VO2 Max
The calculator uses Jack Daniels' formulas:
VO2 max % = 0.8 + 0.1894393e-0.012778t + 0.2989558e-0.1932605t
VO2 = -4.60 + 0.182258v + 0.000104v2
VO2 max = VO2 / VO2 max %
Where:
t = Race time (in minutes)
v = Race velocity (in meters/minute)
Input Parameters
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1
Race Distance
Your race distance (between 1500m and 50km for accurate results)
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2
Race Time
Your finish time for the race.
Calculation Process
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1
Calculate Race Velocity
Convert race distance and time into velocity (meters/minute)
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2
Calculate VO2 max %
Apply the first formula using race time
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3
Calculate VO2
Apply the second formula using race velocity
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4
Calculate Final VO2 max
Divide VO2 by VO2 max %
Distance Requirements
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1
Minimum Distance
1500 meters (approximately 1 mile)
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2
Maximum Distance
50 kilometers
Important Notes
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1
Recent Performance
Use a recent race result for the most accurate estimation
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2
Distance Limitations
Results may be less accurate for distances outside the recommended range
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3
Laboratory Testing
For the most accurate results, consider professional laboratory testing
References
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1
Jack Daniels' Running Formula
This calculator provides a reliable estimation of your VO2 max based on race performance. For the most accurate results, ensure your race distance falls within the recommended range and use a recent performance.
What is VO2 Max?
VO2 max, also known as maximal oxygen uptake, is the maximum amount of oxygen your body can utilize during intense exercise. It's measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min) and is considered the gold standard for measuring aerobic fitness and cardiorespiratory endurance.
Why Does VO2 Max Matter?
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1
Athletic Performance
Higher VO2 max generally correlates with better endurance performance, especially in activities like running, cycling, and swimming.
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2
Health Indicator
A higher VO2 max is associated with reduced risk of cardiovascular disease, better overall health, and increased longevity.
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3
Training Guidance
Knowing your VO2 max helps in setting appropriate training intensities and monitoring fitness progress.
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4
Recovery Capacity
Higher VO2 max values typically indicate better recovery abilities between training sessions.
VO2 Max Reference Values by Age and Gender
The following tables show typical VO2 max values (ml/kg/min) for men and women of different ages and fitness levels:
| Age | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| Men | |||||
| 20-29 | <38 | 38-41 | 42-45 | 46-50 | >50 |
| 30-39 | <34 | 34-37 | 38-41 | 42-46 | >46 |
| 40-49 | <30 | 30-33 | 34-37 | 38-42 | >42 |
| 50+ | <25 | 25-28 | 29-32 | 33-37 | >37 |
| Women | |||||
| 20-29 | <32 | 32-35 | 36-39 | 40-43 | >43 |
| 30-39 | <28 | 28-31 | 32-35 | 36-39 | >39 |
| 40-49 | <26 | 26-29 | 30-33 | 34-37 | >37 |
| 50+ | <24 | 24-27 | 28-31 | 32-35 | >35 |
Note: Elite athletes typically have much higher VO2 max values than those listed above. Elite endurance athletes often have values between 70-85 ml/kg/min for men and 60-75 ml/kg/min for women.
Factors Affecting VO2 Max
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1
Genetics
Up to 50% of your VO2 max potential is determined by genetic factors.
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2
Training Status
Regular endurance training can improve VO2 max by 5-20%.
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3
Age
VO2 max typically decreases by about 10% per decade after age 30.
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4
Gender
Women typically have VO2 max values about 10-15% lower than men due to physiological differences.