How this calculator works
Each field test estimates VO2 max from a performance and a recovery or effort measure. The resting-heart-rate method compares maximum and resting rates. The one mile walk uses body mass, age, sex, walk time and the pulse at the end. The step test uses the recovery pulse after three minutes on a fixed step. The 1.5 mile run uses time alone. The rowing estimate converts the 2000 m time to watts on the Concept2 scale and applies a sex-specific regression. None of these measures oxygen directly, so each has a typical error of several millilitres per kilogram per minute.
Formula
Resting: 15.3 x maximum / resting heart rate. Walk: 132.853 - 0.0769 x weight in pounds - 0.3877 x age + 6.315 for male - 3.2649 x minutes - 0.1565 x heart rate. Step: men 111.33 - 0.42 x heart rate, women 65.81 - 0.1847 x heart rate. 1.5 mile: 3.5 + 483 / minutes. Row: watts = 2.80 / pace cubed, then VO2 in litres per minute = 1.682 + 0.0097 x watts for men or 1.631 + 0.0088 x watts for women, divided by body mass.
Worked example
A 75 kg man rows 2000 m in 7:00, or 420 seconds. Pace is 0.21 seconds per metre and watts are 302.4. The male regression gives 1.682 + 0.0097 x 302.4 = 4.615 litres per minute, which is 4,615 / 75 = 61.5 mL/kg/min.
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Frequently asked questions
Which method is most accurate?
A laboratory test with direct gas analysis is the reference. Among field tests, the 1.5 mile run and the walk test are well studied, but all of them have error. Use the same method each time when tracking change.
Can I use the step test if I am not a student age adult?
The Queen College equations were developed on college-age adults. They become less reliable outside that group, and the two sex-specific equations differ a lot, so do not mix them.
Why does the rowing estimate need body mass?
The regression predicts oxygen uptake in litres per minute. Dividing by body mass converts it to millilitres per kilogram per minute, which is the usual VO2 max unit and lets you compare people of different sizes.
How often should I retest?
Every six to twelve weeks is common when training changes. Retest under similar conditions, with the same method and a similar warm-up, because hydration, heat and fatigue all shift the result.