Here’s a simple breakdown of the VO2 max formula-based methods you can use with our calculator:

1. Resting Heart Rate
This is the easiest and quickest method, requiring no physical activity. Simply count your heartbeats for 20 seconds while resting and enter that number, along with your age, into the calculator.

2. One-Mile Walk Test
Find a flat location where you can walk exactly 1 mile (1609 meters). Warm up with some light stretches, then walk as fast as you can without running. Time yourself using a stopwatch and record your pulse for 10 seconds at the end of the walk. Enter your time, pulse, age, weight, and sex into the calculator to get your VO2 max.

3. Three-Minute Step Test
Use a step that’s 16.25 inches (0.41 m) high, a stopwatch, and a metronome. Start by warming up and practicing the stepping sequence: left leg up, right leg up, left leg down, right leg down. Set the metronome to 96 beats/min for males and 88 beats/min for females. Step to the beat for 3 minutes, then wait 5 seconds and measure your pulse for 15 seconds. Enter your pulse and sex into the calculator to get your results.

4. 1.5-Mile Walk/Run Test
Cover 1.5 miles (2414 meters) as quickly as possible by running, walking, or a mix of both. Warm up before the test, use a stopwatch to time your effort, and pace yourself for the best result. After completing the distance, input your time into the calculator to determine your VO2 max.

5. Indoor Rowing (2000 m)
This test measures your performance on a 2000-meter row using an indoor rowing machine. If you’re new to rowing, practice beforehand and use a damper setting that lets you achieve your best result. In the calculator, select your sex, weight, and training level:

Highly trained: Regular rowing for several years, 4+ days a week, with varied workouts.

Not highly trained: Recreational rowing or light exercise.
Each method is designed to provide an accurate VO2 max estimate based on your fitness level and activity preference. Choose the one that works best for you!