VO2 Max Calculator for Runners

Your details

Controls how training paces are shown. The VO2 max value is always in ml/kg/min.
The race must be between about 1 500 m and the marathon for the formula to be reliable.
Leave at 0 for races under an hour.
h
min
s
Used only for the fitness classification rating. It does not affect VO2 max.
Used only for the fitness classification rating.
years
VO2 maxAverage
41.8ml/kg/min

Your estimated maximal oxygen uptake

VO2 at race pace37.7ml/kg/min
% VO2 max used0.9%
Fitness ratingAverage
Easy pace6:07 /km
Marathon pace5:20 /km
Threshold pace5:02 /km
Interval pace4:29 /km
Predicted 5 km time23:14
Predicted 10 km time48:12
Predicted half marathon time1:46:52
Predicted marathon time3:41:34
41.8 ml/kg/min
Poor<25Fair25-35Average35-45Good45-55Excellent55+

Your VO2 max is approximately 41.8 ml/kg/min.

  • Your 10 km result places your aerobic ceiling at 41.8 ml/kg/min, rated "Average" for your age and sex.
  • You ran that race at about 90.2 % of your VO2 max. Elite runners can sustain 93-97 % for shorter races; the closer yours is to that ceiling, the better your racing efficiency.
  • Adding one weekly VO2 max interval session - such as 5 x 1000 m at your interval pace with 3-minute jog recoveries - typically produces measurable gains within 4-6 weeks.
  • VO2 max from a race time is an estimate, not a lab measurement. Factors like hills, heat, pacing strategy, and race-day adrenaline all introduce some error.

Next stepUse the training paces above in your weekly schedule: easy pace for most runs, threshold pace for 20-40 min tempo efforts, and interval pace for short repeats at the track.

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