EasyShiksha Health Tools

VO₂ Max
Estimator

Estimate your aerobic fitness level using scientifically validated methods — no lab required.

Personal Details

Age (years)

YRS

Please enter a valid age (10–90)

Gender

Body Weight

Please enter valid weight (30-200 kg or 67-440 lbs)

Height

Please enter valid height (100-250 cm or 3'0"-8'0")

Resting Heart Rate Method

How to measure Sit quietly for 5 minutes. Measure your pulse at your wrist for 60 seconds before getting out of bed in the morning for best accuracy.

Resting Heart Rate

65 bpm

30 — Athletic120 — Unfit

Activity Level

Rockport 1-Mile Walk Test

Test Protocol Walk exactly 1 mile (1.6 km) as fast as possible on a flat surface. Record your time and heart rate immediately after finishing.

Walk Time — Minutes

MIN

Enter 8–30 minutes

Walk Time — Seconds

SEC

Enter 0–59 seconds

Heart Rate immediately after walk

140 bpm

80200

Cooper 12-Minute Run Test

Test Protocol Run as far as possible in exactly 12 minutes on a flat track. Record the total distance covered.

Distance covered in 12 minutes

MTR

Enter distance in metres (500–5000)

Non-Exercise Estimation

No test needed This formula uses your age, BMI, and self-reported activity level to estimate VO₂ Max. Less precise but useful for screening.

Physical Activity Rating (PA-R)

Your Result

mL/kg/min

—

Fitness Classification Scale

PoorFairAverageGoodExcellentSuperior

Your fitness level: —

Max Heart Rate

—

bpm (220 – age)

Fitness Age

—

biological estimate

BMI

—

kg/m²

Heart Rate Training Zones

Personalized Recommendations

Medical Disclaimer This tool is intended for informational and educational purposes only and provides an estimated VO₂ Max value based on population-level formulas and user-entered data. It is not a medical device and does not provide medical advice, diagnosis, or treatment. Results may vary in accuracy and should not be used as a substitute for professional medical evaluation or laboratory fitness testing. Consult a qualified healthcare provider before starting or changing any exercise program, especially if you have any cardiovascular, respiratory, or other medical conditions. If you experience chest pain, dizziness, shortness of breath, or any concerning symptoms, seek immediate medical attention.

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