1. What is VO2max?

VO2max (maximal oxygen consumption) is the maximum rate of oxygen consumption measured during incremental exercise. It's the best indicator of cardiorespiratory fitness and aerobic endurance.

2. How Does the Calculator Work?

The calculator uses the 12-minute run formula:

Where:

• \( D_m \) — Distance run in meters during 12 minutes

Explanation: This formula estimates VO2max based on the distance you can run in 12 minutes, which correlates strongly with aerobic capacity.

3. Importance of VO2max Measurement

Details: VO2max is a strong predictor of endurance performance and overall cardiovascular health. Higher VO2max values are associated with better athletic performance and reduced risk of cardiovascular disease.

4. Using the Calculator

Tips: Run as far as possible in exactly 12 minutes on a track or measured course. Enter the total distance in meters for the most accurate VO2max estimation.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 12-minute run test?
A: It provides a reasonably accurate estimate of VO2max (within 10-15% of laboratory measurements) for most healthy individuals.

Q2: What are typical VO2max values?
A: Average values range from 30-45 ml/kg/min for most adults. Elite endurance athletes often exceed 60 ml/kg/min.

Q3: How can I improve my VO2max?
A: Regular aerobic exercise, especially high-intensity interval training, is the most effective way to improve VO2max.

Q4: Are there limitations to this test?
A: The test requires maximal effort and may not be suitable for everyone. Environmental factors and running experience can affect results.

Q5: How often should I test my VO2max?
A: Every 4-6 weeks during training to monitor progress, or at the beginning and end of a training season.