VO₂ Max Calculator
Estimate your aerobic fitness using the Cooper Test or your 5K time.
What is VO₂ Max?
VO₂ max is the maximum rate of oxygen your body can use during intense exercise. It is one of the best indicators of aerobic fitness and endurance potential.
How accurate is this estimate?
Field tests like Cooper and 5K time provide estimates within 5–10% of lab tests. For precise measurement, a graded exercise test with gas analysis is needed.
How to improve VO₂ Max
High-intensity intervals, threshold training and consistent weekly volume are the most effective methods. Progress takes 8–12 weeks of structured training.
Increase your VO₂ Max with adaptive training
Rai builds workouts that target your aerobic capacity.
Interval workouts in your plan
Progressive overload
Pace and HR targets
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