Phase 6 · Biometric & Longevity
VO2 Max & Fitness Age Calculator
Cardio fitness is the closest thing to a longevity dial. Estimate your VO2 max from a field test, then see whether your body is fitter — or older — than your age.
Educational estimate — train safely. Field-test VO2 max is an approximation, and maximal exertion carries risk. Consult a physician before strenuous testing, especially if you're new to exercise, older, or have any heart or health condition.
Under the hood
The formulas, fully cited
Two validated field-test equations, plus an age- and sex-normed comparison:
Cooper: VO2 max = (distance in metres − 504.9) ÷ 44.73
Rockport: VO2 max = 132.853 − 0.0769·weight(lb) − 0.3877·age + 6.315·(sex: 1 male/0 female) − 3.2649·time(min) − 0.1565·HR
Peak METs = VO2 max ÷ 3.5
Fitness age ≈ the age at which average VO2 max equals yours
- Source — Cooper: Cooper KH. "A means of assessing maximal oxygen intake." JAMA. 1968;203(3):201–204.
- Source — Rockport: Kline GM, et al. "Estimation of VO2max from a one-mile track walk." Med Sci Sports Exerc. 1987;19(3):253–259.
- Field tests are estimates: effort, terrain, weather and pacing all introduce error. Treat the trend across repeated tests as the real signal, not any single value.
Your directives
What to do next, based on your numbers
Adjust the sliders to generate tailored recommendations.
Answers
Frequently asked questions
What is VO2 max and why does it matter?
VO2 max is the maximum volume of oxygen your body can use per minute, per kilogram of body weight — the single best measure of cardiovascular fitness. It matters because it's one of the strongest predictors of longevity in the research: higher cardiorespiratory fitness is associated with substantially lower all-cause mortality. Improving it is one of the most evidence-backed things you can do for healthspan.
Cooper vs Rockport — which test should I use?
Use the Cooper test (how far you run in 12 minutes) if you can run — it's a near-maximal effort and quite accurate. Use the Rockport test (time and heart rate for a 1-mile walk) if running isn't suitable; it's a submaximal estimate that's gentler and safer for beginners or older adults. This tool computes both so you can compare.
What's a good VO2 max for my age?
It declines with age and differs by sex. As rough reference, an average untrained man in his 20s is around 45 mL/kg/min and a woman around 38, falling ~10% per decade. "Good" is above the average for your age and sex; trained endurance athletes can exceed 60. This calculator scores you against an age- and sex-adjusted reference.
How do I improve my VO2 max?
The proven recipe is a mix of high-volume easy cardio (Zone 2) to build your aerobic base, plus a weekly dose of high-intensity intervals (e.g. 4×4 minutes hard) to push the ceiling. Consistency over months moves the number more than any single workout. Even modest gains in VO2 max correlate with meaningful drops in mortality risk.