1-Mile Run Test — VO₂max Estimator
Estimate your VOâ‚‚max from a 1-mile run at maximum effort. Enter your time and body weight to get an estimated aerobic capacity in ml/kg/min and your fitness category.
min
sec
Estimated VO₂max
51.6
ml/kg/min — Excellent
VO₂max Fitness Categories (male)
George et al. (1993) non-exercise formula. Most accurate for adults aged 18–65. Not a substitute for clinical testing.
What is VOâ‚‚max?
VO₂max (maximal oxygen uptake) is the maximum rate at which your body can consume oxygen during intense exercise. It is the gold standard measure of cardiovascular fitness and aerobic endurance. A higher VO₂max means your heart, lungs, and muscles can deliver and use more oxygen — which translates to better performance in endurance activities and is associated with lower risk of cardiovascular disease.
How does the 1-mile run test work?
Run exactly 1 mile (1.609 km) at your maximum sustainable effort — as fast as you can without sprinting the entire way. Record your time and weight, then enter them above. The George et al. (1993) formula uses these inputs to estimate VO₂max with reasonable accuracy for adults aged 18–65.
Formula: VO₂max = 88.02 + (3.716 × sex) − (0.1656 × weight kg) − (2.767 × time minutes). Where sex = 1 for male, 0 for female.
What is a good VOâ‚‚max?
For men: above 55 ml/kg/min is superior; 51–55 is excellent; 45–51 is good; 38–45 is fair; below 38 is poor. For women: above 49 is superior; 45–49 is excellent; 38–45 is good; 31–38 is fair; below 31 is poor. Elite endurance athletes often score above 70 ml/kg/min; cross-country skiers can exceed 90 ml/kg/min.
Can I improve my VOâ‚‚max?
Yes. VO₂max responds well to training, especially interval training (high-intensity intervals) and progressive aerobic training. Beginners can improve by 15–20% with consistent training over 3–6 months. Trained athletes see smaller improvements but can still make meaningful gains through structured programmes.
