Cycling VO2 Max Calculator: Compare Your Aerobic Capacity

Q: How accurate is this VO2 Max calculator?

This VO₂ max calculator provides estimates based on general formulas and available data. While it can give you a good idea of your aerobic capacity, it cannot replace a lab test for precise measurement. I recommend a VO₂ max test in a controlled lab setting for the most accurate results. These tests use gas exchange analysis while performing an intense exercise protocol. Factors like genetics, training status, altitude, and even daily variations in performance can affect your actual VO₂ max, which a calculator cannot fully account for. Use this tool as a helpful guideline, but if you need exact values for performance assessment or training purposes, consider undergoing a professional VO₂ max test.

Q: How does this VO2 Max calculator work?

This calculator estimates VO2 Max using three different methods, depending on which one you select. 1. Heart Rate Method This method uses your maximum heart rate (max HR) and resting heart rate (resting HR). It calculates VO2 Max by dividing max HR by resting HR, then multiplying by 15. This means that a higher maximum heart rate and a lower resting heart rate generally indicate better cardiovascular fitness. 2. 5-Min Power (Relative) Method This method estimates VO2 Max using relative power output, which is the amount of power you generate per kilogram of body weight (W/kg) over 5 minutes. The formula adds a base value of 16.6 to 8.87 times the relative power. The more power you can produce relative to your body weight, the higher your VO2 Max. 3. 5-Min Power (Absolute) Method This method calculates VO2 Max using your total power output in watts over 5 minutes and your body weight . It multiplies your power output by 10.8 , divides it by your body weight, and then adds 7 . This means that the higher your power output in relation to your weight, the better your VO2 Max.

This VO2 Max cycling calculator estimates your VO2 Max using 3 different calculation methods.

VO2 Max Calculator

Select Calculation Method:

Maximum Heart Rate [bpm]: Resting Heart Rate [bpm]:

Relative 5-min Power [W/kg]:

5-Min Power Output [Watts]: Body Weight [kg]:

Your estimated VO2 Max is:

Please remember that this calculator provides estimates and should only be used as a general guide.
I recommend you see a professional and undergo supervised testing for more accurate results.

What Is Relative vs. Absolute VO2 Max?

VO2 Max is measured in two ways: absolute and relative.

Relative VO2 Max adjusts for body weight, measuring oxygen consumption in milliliters per kilogram per minute (mL/kg/min). This metric is more useful for activities like cycling, where body weight impacts performance. The average relative VO2 Max for an untrained man is 40–45 mL/kg/min, while an untrained woman typically falls between 30–35 mL/kg/min.
Absolute VO2 Max represents the total amount of oxygen consumed per minute, measured in liters per minute (L/min). It does not account for body weight. On average, an untrained man has an absolute VO2 Max of about 2.5 L/min, while an untrained woman averages around 2.0 L/min.

How Does Your VO2 Max Compare with Others?

The following charts show the VO2 Max values and percentiles based on age. They are based on The Cooper Institute for Aerobics Research.

Age (years)	Poor (<40th percentile)	Fair (40th percentile)	Good (60 percentile)	Excellent (80th percentile)	Superior (95th percentile)
20-29	≤41	42-45	46-50	51-55	56+
30-39	≤40	41-43	44-47	48-53	54+
40-49	≤37	38-41	42-45	46-52	53+
50-59	≤34	35-37	38-42	43-49	50+
60-69	≤ 30	31-34	35-38	39-45	46+
70-79	≤ 27	28-30	31-35	36-41	42+

Estimated VO2 Max values for men based on age.
Source: The Cooper Institute for Aerobics Research

And here is a chart for women.

Age (years)	Poor (<40th percentile)	Fair (40th percentile)	Good (60 percentile)	Excellent (80th percentile)	Superior (95th percentile)
20-29	≤35	36-39	40-43	44-49	50+
30-39	≤33	34-36	37-40	41-45	46+
40-49	≤31	32-34	35-38	39-44	45+
50-59	≤24	25-28	29-30	31-34	35+
60-69	≤ 25	26-28	29-31	32-35	36+
70-79	≤ 23	24-26	27-29	30-35	36+

Estimated VO2 Max values for women based on age.
Source: The Cooper Institute for Aerobics Research

What Is a Good VO2 Max for Cycling?

Elite cyclists typically have a VO2 Max of 70–90 ml/kg/min, with Tour de France riders often exceeding 80. Competitive amateur cyclists range from 55–70 ml/kg/min, and recreational cyclists fall between 40–55 ml/kg/min.

Cyclists Highest Recorded VO2 Max Scores: How Do You Compare?

Below are a few famous cyclists and their VO2 Max values.

Oskar Svendsen: 97.5 ml/kg/min (Norwegian junior cyclist; highest recorded VO₂ max).
Jonas Vingegaard: 97 ml/kg/min (Danish cyclist; measured at age 17).
Greg LeMond: 92.5 ml/kg/min (Three-time Tour de France winner).
Espen Harald Bjerke: 96 ml/kg/min (Norwegian cross-country skier and cyclist).
Miguel Indurain: 88 ml/kg/min (Five-time Tour de France champion).
Kristian Blummenflet: 87 ml/kg/min (Norwegian triathlete).
Chris Froome: 84.6 ml/kg/min (Four-time Tour de France winner).
Lance Armstrong: 84 ml/kg/min (Seven-time Tour de France winner; titles later stripped).
Tadej Pogačar: Tadej’s exact VO₂ max is not publicly disclosed, but it is estimated to be high.

Which Factors Affect VO2 Max?

Age: VO₂ max typically declines with age, decreasing by approximately 1% per year after the age of 25.
Sex: On average, males tend to have higher VO₂ max values than females, primarily due to differences in body composition and hemoglobin levels.
Genetics: Genetic factors can significantly influence an individual’s VO₂ max, affecting aspects like muscle fiber type distribution and cardiovascular efficiency.
Training Status: Regular endurance training can improve VO₂ max by enhancing cardiovascular and muscular efficiency.
Altitude: Exposure to high altitudes can affect VO₂ max due to reduced oxygen availability, though acclimatization may mitigate some effects.

Can You Improve Your VO2 Max?

Yes, you can improve your VO2 Max despite genetics significantly influencing VO₂ max capacity. Untrained athletes can improve their levels by up to 25% through training. However, having a high VO₂ max doesn’t mean you are a good cyclist. A rider with a lower VO₂ max who can sustain high power will outperform someone with a higher VO₂ max but poor endurance at intensity.

How to Improve Your VO2 Max?

Improving your VO₂ max requires a combination of structured training, consistency, and strategic recovery. One of the most effective methods is high-intensity interval training (HIIT), where you follow short bursts of all-out efforts followed by rest or low-intensity recovery. Incorporating both types of training ensures that you develop both speed and endurance, maximizing your VO₂ max potential.

Beyond training, nutrition, recovery, and altitude adaptation play a crucial role. A diet rich in iron, antioxidants, and complex carbohydrates helps maintain optimal oxygen transport in the blood. Proper recovery, including quality sleep and active rest days, allows the body to adapt and improve oxygen efficiency. By combining smart training using technology such as power meters or heart rate monitors with recovery and proper fueling, you can push your performance to new heights.

EXPLORE MORE CYCLING CALCULATORS

Cycling VO2 Max Calculator FAQ

How accurate is this VO2 Max calculator?

This VO₂ max calculator provides estimates based on general formulas and available data. While it can give you a good idea of your aerobic capacity, it cannot replace a lab test for precise measurement.
I recommend a VO₂ max test in a controlled lab setting for the most accurate results. These tests use gas exchange analysis while performing an intense exercise protocol. Factors like genetics, training status, altitude, and even daily variations in performance can affect your actual VO₂ max, which a calculator cannot fully account for.
Use this tool as a helpful guideline, but if you need exact values for performance assessment or training purposes, consider undergoing a professional VO₂ max test.

How does this VO2 Max calculator work?

This calculator estimates VO2 Max using three different methods, depending on which one you select.
1. Heart Rate Method
This method uses your maximum heart rate (max HR) and resting heart rate (resting HR). It calculates VO2 Max by dividing max HR by resting HR, then multiplying by 15. This means that a higher maximum heart rate and a lower resting heart rate generally indicate better cardiovascular fitness.
2. 5-Min Power (Relative) Method
This method estimates VO2 Max using relative power output, which is the amount of power you generate per kilogram of body weight (W/kg) over 5 minutes. The formula adds a base value of 16.6 to 8.87 times the relative power. The more power you can produce relative to your body weight, the higher your VO2 Max.
3. 5-Min Power (Absolute) Method
This method calculates VO2 Max using your total power output in watts over 5 minutes and your body weight.
It multiplies your power output by 10.8, divides it by your body weight, and then adds 7. This means that the higher your power output in relation to your weight, the better your VO2 Max.

Sources

The Cooper Institute for Aerobics Research
TrainerRoad.com
upsidestrength.com
cyclingweekly.com