العودة إلى الأدوات

حاسبة VO2 Max

قدّر أقصى استهلاك للأكسجين لديك باستخدام طريقة نسبة معدل ضربات القلب Uth-Sørensen-Overgaard-Pedersen — مرتبط بطول العمر وصحة القلب.

How the Uth-Sorensen VO2 Max Formula Works

VO2 max is the maximum amount of oxygen your body can use per minute during intense exercise, expressed in millilitres per kilogram per minute. It is considered the single best predictor of cardiorespiratory fitness and correlates strongly with all-cause mortality in large cohort studies. This calculator uses the Uth-Sorensen method published in the European Journal of Applied Physiology in 2004, which estimates VO2 max from the ratio of maximum heart rate to resting heart rate multiplied by 15. The equation is VO2 max equals 15 times HRmax divided by HRrest, measured in millilitres of oxygen per kilogram per minute. Maximum heart rate can be estimated with 208 minus 0.7 times age, and resting heart rate is measured first thing in the morning. The Uth-Sorensen method achieved a correlation of 0.89 with laboratory-measured VO2 max in the original validation study, making it one of the most accurate non-exercise estimates available.

What Your VO2 Max Score Means

Typical VO2 max values vary by age and sex. For men in their twenties, average ranges are 42 to 46 millilitres per kilogram per minute for untrained individuals, 50 to 55 for recreationally active, and above 65 for elite endurance athletes. For women the ranges are roughly 10 to 15 percent lower. Scores decline by about 10 percent per decade after age 25 without training, though this decline is cut roughly in half in athletes who continue training. Research published in JAMA in 2018 by Ross and colleagues showed that higher VO2 max is associated with lower all-cause mortality independent of other risk factors. To improve VO2 max, combine polarised endurance volume with weekly VO2 max intervals of 4 minutes at 90 to 95 percent heart rate reserve, repeated 4 to 6 times, with 3 to 4 minutes of active recovery between efforts.

الأسئلة الشائعة

What is a good VO2 max by age?▼
For men aged 30 to 39, a VO2 max above 45 is considered above average and above 55 is excellent. For women in the same age range, above 38 is above average and above 48 is excellent. Values above 60 in men and 50 in women typically indicate elite or near-elite endurance fitness. VO2 max declines with age but training can slow the decline significantly.
How accurate is VO2 max estimation from heart rate?▼
The Uth-Sorensen method correlates with laboratory-measured VO2 max at approximately 0.89 in the original 2004 validation study, making it one of the best non-exercise estimates. Accuracy depends heavily on reliable maximum and resting heart rate measurements. A laboratory test using indirect calorimetry on a treadmill remains the gold standard for precise results.
How can I improve my VO2 max?▼
Two complementary strategies work best. First, build aerobic volume in Zone 2 at 60 to 70 percent of heart rate reserve, aiming for 3 to 5 hours per week. Second, add high-intensity intervals once or twice weekly. A classic protocol is 4 intervals of 4 minutes at 90 to 95 percent of heart rate reserve with 3 to 4 minutes of easy recovery between efforts.
حاسبة مناطق معدل ضربات القلبحاسبة إيقاع الجريحاسبة السعرات المحروقة

استكشف أدوات اللياقة المجانية الأخرى: عرض جميع الأدوات