Longevity signal

Estimate your VO2 max without a lab.

Three validated field methods: a one-mile walk, a resting heart-rate ratio, or a twelve-minute run.

What this tool is

This tool estimates your VO2 max from one of three field methods: a one-mile walk, your resting heart rate, or a twelve-minute run. It converts your inputs using a published equation and places the result against cardiorespiratory fitness norms for your age and sex.

Takes: Under a minute to calculate, 12 to 20 minutes if you are doing the walk or run test
You need: Your age, sex and weight, Walk test: a flat measured mile, a stopwatch, and a heart-rate reading taken on finishing, Heart-rate method: your resting heart rate, Cooper test: the distance covered in twelve minutes, in metres

What you get

An estimated VO2 max in ml/kg/min
Your percentile against age and sex norms
A fitness band from low to high
Your age-predicted maximum heart rate, used by the heart-rate method

How to use it

01Pick the method you can do properly: the walk test, the resting heart-rate ratio, or the Cooper twelve-minute run.
02For the walk, cover a flat measured mile as briskly as you can, then record your finish time and your heart rate immediately on stopping.
03For the heart-rate method, take your resting pulse on waking, before you get out of bed.
04Enter your figures with your age, sex and weight, then re-test with the same method so the trend stays comparable.

Before you attempt the walk or run test

Two of the three methods here ask for hard physical effort. The Cooper test is a maximal effort and the one-mile walk is close to it. Sudden vigorous exertion carries real cardiac risk for people who are not conditioned for it. If you are unsure whether hard exercise is suitable for you, use the resting heart-rate method instead, which needs no exertion at all, and speak to a doctor before testing. Stop immediately and seek help if you get chest pain or pressure, become unusually breathless, feel light-headed, or feel unwell.

Speak to a doctor before attempting this if any of these apply to you:

You have a known heart condition, or have had a heart attack, stroke, or heart surgery
You get chest pain, pressure or tightness, whether at rest or on exertion
You have become dizzy, light-headed or lost consciousness during exercise
You have high blood pressure that is not controlled, or you do not know your blood pressure
You have a chronic condition or disability and have not discussed exercise with your clinician
You are pregnant, or have given birth in the last few months
You have been advised to exercise only under medical supervision
You are over 40, currently inactive, and planning to start vigorous exercise

Choose a method and fill in the fields to estimate your VO2 max.

What this cannot tell you

Field estimates carry meaningful error against laboratory testing, often several ml/kg/min. Treat the number as a starting point and track the trend in your own results rather than the absolute value.

Sources

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