💓 Absolute VO2 Max Calculator
Convert relative VO2 max to absolute VO2 max (L/min), estimate cardiac output, and VO2 normalized by body surface area.
| Fitness Level | Male (L/min) | Female (L/min) | Notes |
|---|---|---|---|
| Sedentary | 2.0 – 3.0 | 1.4 – 2.2 | Low physical activity |
| Below Average | 3.0 – 3.5 | 2.2 – 2.7 | Occasional exercise |
| Average | 3.5 – 4.2 | 2.7 – 3.2 | Regular moderate exercise |
| Good | 4.2 – 5.0 | 3.2 – 4.0 | Active recreational athlete |
| Excellent | 5.0 – 5.8 | 4.0 – 4.8 | Competitive athlete |
| Elite | 5.8 – 7.0 | 4.8 – 5.8 | High-level sport |
| World Class | > 7.0 | > 5.5 | Professional / Olympic |
| Relative VO2 Max | Body Weight (kg) | Absolute VO2 (L/min) | Est. Cardiac Output |
|---|---|---|---|
| 45 ml/kg/min | 60 kg | 2.70 L/min | ~16.9 L/min |
| 45 ml/kg/min | 75 kg | 3.38 L/min | ~21.1 L/min |
| 45 ml/kg/min | 90 kg | 4.05 L/min | ~25.3 L/min |
| 60 ml/kg/min | 60 kg | 3.60 L/min | ~22.5 L/min |
| 60 ml/kg/min | 75 kg | 4.50 L/min | ~28.1 L/min |
| 60 ml/kg/min | 90 kg | 5.40 L/min | ~33.8 L/min |
| 75 ml/kg/min | 70 kg | 5.25 L/min | ~32.8 L/min |
| 75 ml/kg/min | 85 kg | 6.38 L/min | ~39.8 L/min |
The VO2 max is the total amount of oxygen that the body can absorb and use during intense physical work. That measure helps to estimate the heart and lung fitness. It shows how much energy the body creates through aerobic process, which is important for sports that require long lasting effort.
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One can present VO2 max through two ways. The absolute value one measures in liters of oxygen per minute, noted as L/min. The relative value one measures in milliliters of oxygen per kilo of body mass per minute, noted as mL/kg/min.
What is VO2 max
One commonly uses the relative form to compare people between themselves, because it does not depend on the body size.
The absolute VO2 max shows the total oxygen use of the body, regardless of size, age or gender. The relative VO2 max adjusts according to the body mass. Well trained athletes of endurance sports can take around 5 liters of oxygen per minute according to absolute viewpoint.
Average young casual man has absolutely around 3.5 liters per minute, while a similar woman reaches about 2 liters per minute.
Body weight strongly affects the absolute value. Hence the relative rating widely seems more fair. Reducing the body fat usually expands the relative VO2 max. Adding weight, whether fat or muscular, tends to lower the relative aerobic skill.
Here is the reason that most successful athletes of endurance sports own low body weight.
Even so in sports without weight bearing the cause is a bit different. In activities like rowing or swimming the body mass does not matter a lot ore not even. Here the absolute VO2 max is more useful.
Rowers usually have the biggest absolute oxygen intake, but because of their bigger weight Nordic skiers commonly get the higher relative scores.
Two people can have identical absolute VO2 max in L/min, but very different relative values, when one considers the body weight. The absolute VO2 max depends also directly on the amount of muscular mass that works during the exercise. When more muscles operate strongly, more oxygen the body takes in.
One does a test of VO2 max in a lab. The subject connects to a device that measures the oxygen during their exercise until tiredness, commonly running on a treadmill. The attempt lasts through increasing difficulty, until the person cannot persist anymore.
Higher VO2 max strongly relates to lower risk of death. Genetics and body makeup play a big part in setting the ceiling of anyone. Adding muscle can improve or lower therelative VO2 max, depending on how one arranges the training.
