# How to calculate vo2 max at home?

## Can you calculate your own VO2 max?

Calculate your VO2 max using the following equation: VO2 = 132.853 – (0.0769 x weight in lb) – (0.3877 x age) + (6.315 x gender) – (3.2649 x walk time in minutes) – (0.156 x heart rate). If you are male, use the number 1, if you are female, use the number 0 for the calculation.

## What is the formula for VO2 max?

Stepwise regression analysis generated the following equation (C): VO2max (ml·kg-1·min-1) = 33.971 – (0.291 · age) + (1.481 · time) (R=. 61, SEE=6.18). Both age and exercise time, as predictor variables for VO2max, were statistically significant (p<.

## How to Measure VO2Max

1. Lab Test. The most accurate way to test your VO2max is in a laboratory.
2. Fitness Test. If you’re using a Polar product, a quick five-minute Fitness Test can give you an estimate of your maximal oxygen uptake (VO2max).
3. Running Index.
4. Performance Tests Out On The Field.

## Can you measure your own VO2 max?

The primary way VO2 max is measured (and the original way) is by hooking yourself up to a mask and a heart rate monitor while running on a treadmill or riding a bike. The mask is connected to a device that measures the volume of oxygen you inhale and the amount of air you exhal.

## Can you measure VO2 max by walking?

The Rockport walking test is an evaluation you can self-administer to determine your cardiovascular fitness. 1 The aim of the test is to measure your VO2 max, the maximum amount of oxygen you can utilize during intense exercise, measured in milliliters of oxygen used per kilogram of body weight per minute (ml/kg/min).

## How can I measure my VO2 max?

Vo2 max is most accurately measured in a lab. During a Vo2 max test, you wear a special face mask that measures the amount of air you breathe in and breath out while you exercise. You work at progressively harder intervals until you reach your limit.

## Which is the most accurate way to measure your VO2 max?

Lab Test

The most accurate way to test your VO2max is in a laboratory. Intensity will be varied (usually on a treadmill) while your respiratory rate and heart rate are measured during a 20-minute test. Depending on your concentration of oxygen and carbon dioxide being inhaled and exhaled, your VO2max will be scored.

## How do I know if my VO2 max is good?

Elite male runners have shown VO2 maxes of up to 85 mL/kg/min, and elite female runners have scored up to 77 mL/kg/min. A good VO2 max for a 25-year-old male is 42.5-46.4 mL/kg/min, while a good value for a 25-year-old female is 33.0-36.9 mL/kg/min.

## How do I estimate my VO2 max?

Equations to estimate VO2max

(kg. min)-1] as follows: (W x 11.4 + 260 + body weight x 3.5)/weight. In that equation, W is the maximum workload in watts, body weight is expressed in kg, and the constant 260 mL.

## Can a watch really measure VO2 max?

Most running watches use heart rate data (which can be affected by factors such as heat and altitude) and exercise data (like pace) to estimate VO2max. But using just those two data points can only provide an estimated VO2max.

## Can your watch estimate your VO2 max?

With watchOS 7, Apple Watch Series 3 and later use an updated algorithm to estimate a user’s cardio fitness level as measured by VO2 max, the maximum volume of oxygen an individual can extract from inhaled air.

## What is a good VO2 max by age and gender?

Elite male athletes V02 Max can climb up as high as 90 mL/kg/min, while female athletes to up to 80 to 77 mL/kg/min. A good VO2 max score for a 30-year-old man is 50-55 mL/kg/min, while a good score for a 30-year-old woman is 45-50 mL/kg/min.

## What is a good VO2 max for a woman?

For a fit person in the same age range the Vo2 Max is likely to be around: Women – 45+ ml oxygen/kg of body weight/minute. Men – 51+ ml oxygen/kg of body weight/minute.

## What should my VO2 max score be?

The average sedentary (inactive) male achieves a VO2 max of about 35 to 40 mL/kg/min, and the average sedentary female scores approximately 27 to 30 mL/kg/min. Elite male runners have shown VO2 maxes of up to 85 mL/kg/min, and elite female runners have scored up to 77 mL/kg/min.