VO₂ Max Calculator
Use our calculator below to calculate your estimated VO₂ max with just your age, gender, and resting heart rate.
What is VO₂ Max
'V̇' stands for rate of volume over time (as indicated by the dot over the V), 'O₂' stands for oxygen, and 'max' stands for maximum, e.g. the maximum rate of volume of oxygen your body can take in and use as fuel for movement.
VO₂ max is often used as a single number “performance quotient” that provides insight to the overall level of cardiovascular fitness of the individual, and is associated with longevity as well.
Check out this quote from Dr. Peter Attia, "Simply bringing your VO₂ max from ‘low’ (bottom 25th percentile) to ‘below average’ (25th to 50th percentile) is associated with a 50% reduction in all-cause mortality."
You have likely seen intense images, like the one above, where VO₂ max is measured precisely in performance labs. Under expert supervision, athletes run on a treadmill with a mask and tubes connected to expensive equipment that measures the precise milliliters of oxygen used in one minute per kilogram of body weight (mL/kg/min).
But now everyone can estimate their VO₂ max with their smart watch sensors or even by checking their own resting heart rate.
How to Estimate VO₂ Max
Early pioneers like Archibald Hill paved the way to estimating VO₂ max by establishing the link between oxygen consumption and exercise performance.
Then came researchers like Niels Uth, who cleverly crafted a formula using the simple ratio of your maximum and resting heart rates to estimate VO₂ max.
While this opened the door for accessible VO₂ max calculators, empowering individuals to assess their own fitness levels without expensive lab tests, these convenient estimates are just that, an estimate.
Formulas like the "220-Age" for estimating maximum heart rate have limitations, particularly for younger and older individuals or those with diverse training backgrounds. While they offer a ballpark figure, relying solely on heart rate might not give you the full picture.
Understanding Your Human Performance Score
Your Human Performance (HP) Score helps track your VO₂ max and dozens of other data points including cognitive and nutritional health biomarkers to simultaneously to tell one consistent story. It integrates seamlessly with your consumer wearables, such as your Garmin watch.
Get your personalized HP Score baseline by reaching out and trying HPX yourself today to learn about your subscores in the following categories.
Physical fitness: Integrating data from wearables, fitness trackers, and practitioner reporting, the score assesses your cardiovascular health, muscular strength, endurance, and overall physical activity levels.
Cognitive health: Brain-training apps, cognitive performance tests, and even sleep patterns provide insights into memory, focus, attention, and emotional regulation.
Nutritional health: Food journaling, nutritionist tests, and personalized dietary assessments paint a clear picture of your nutrient intake, food quality, and potential deficiencies.
Personalized Insights, Actionable Steps
Your HP Score empowers you with more than just a number. It showcases your strengths and weaknesses across all three pillars into an interactive dashboard.
This data is then translated into personalized recommendations to:
Target specific areas for improvement: Struggling with memory? The HP score might suggest brain-training exercises or dietary changes to boost cognitive function.
Craft a holistic health plan: No more fragmented routines. The HP Score guides you towards building a comprehensive action plan that addresses all aspects of your well-being.
Track progress and stay motivated: Monitoring your HP Score over time allows you to see the tangible impact of your efforts, fueling your motivation to stay on track.
The Future of Health
The Holistic HP Score represents a paradigm shift in health assessment. It moves beyond the limitations of single-dimensional metrics, offering a nuanced and holistic understanding of your well-being.
By empowering you with tailored insights and actionable guidance, the HP Score becomes your personal roadmap to a healthier, happier, and more fulfilling life.
A seamless integration with smart devices, healthcare systems, and personalized coaching creates a dynamic ecosystem that constantly supports and optimizes your well-being.
