What's your VO₂ max?
VO₂ max is the single strongest predictor of cardiovascular fitness and longevity. Estimate yours in under a minute: no lab, no treadmill test required.
- 4 proven methods: resting heart rate, walk test, run test or a recent race time
- See exactly how you rank for your age and sex
- Based on validated exercise-science formulas
Want it measured for you, 24/7?The Hume Band 2.0 tracks your metabolic fitness automatically.
VO₂ Max Calculator
Enter your details and pick the method that suits you.
Estimates only, not a medical diagnosis. For clinical accuracy, use lab testing or a continuous wearable.
What is VO₂ max, and why it matters
VO₂ max is the maximum amount of oxygen your body can use during intense exercise, measured in millilitres of oxygen per kilogram of body weight per minute.
Your fitness engine
It reflects how efficiently your heart, lungs and muscles deliver and use oxygen, the truest measure of aerobic fitness.
A longevity marker
Research links higher VO₂ max to a dramatically lower risk of all-cause mortality. It's one of the strongest predictors of a long, healthy life.
It can be trained
Unlike your height, VO₂ max responds to training. Zone 2 cardio and interval work can raise it by 15–20% in a few months.
What's a good score?
It depends on age and sex. Use the calculator above, then check the norms table below to see where you land.
VO₂ max norms by age & sex
Standard cardiorespiratory fitness classifications (ml/kg/min). Find your age row, then see which band your score falls into.
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|
Your VO₂ max, measured 24/7: the Hume Band 2.0
A calculator gives you a snapshot. The Hume Band 2.0 tracks your metabolic fitness continuously, so you can watch it climb as you train, and catch it slipping before it costs you.
- Metabolic Capacity score: a live read on your aerobic fitness, no treadmill test required.
- Continuous heart-rate & HRV: the raw signals VO₂ max is built on, tracked around the clock.
- Biological age & pace of aging: see how your fitness is bending your longevity curve.
- Strain, recovery & sleep: train at the right intensity to actually raise your VO₂ max.
Fitness numbers that actually mean something
The Band turns raw signals into scores you can act on, no sports-science degree required.
Metabolic Capacity
A single 0–100 score for your aerobic fitness, the everyday cousin of VO₂ max, updated as you move.
Readiness & Recovery
Know when to push and when to back off, so every session builds fitness instead of fatigue.
Metabolic Momentum
See whether your fitness is trending up or down over the week, and how it's shaping your pace of aging.
VO₂ max, answered
How accurate is this calculator?
Which method should I use?
What's a good VO₂ max for my age?
How do I improve my VO₂ max?
Does the Hume Band measure VO₂ max directly?
Know your VO₂ max. Then watch it climb.
A calculator gives you today's estimate. The Hume Band 2.0 gives you the trend, measured every day, on your wrist.
Get the Hume Band 2.0 · $249