計算機
Daniels & Gilbert（1979）の公式を使用
仕組みについてEstimating Your VO2max Aerobic Capacity
VO2max is the maximum amount of oxygen your body can utilize during intense exercise. It is widely considered the best indicator of cardiovascular fitness and aerobic endurance.
While the most accurate measurement requires a laboratory treadmill test with a gas mask, the Daniels & Gilbert (1979) formula provides a highly reliable estimate based on your race performance. This formula assumes you reached your maximum effort during the race.
VO2max is trainable. Beginners can improve it significantly in their first 12–18 months of consistent running. Even experienced runners can see gains of 5–15% over a training cycle by adding weekly interval workouts at their current 5K pace. However, genetics set an upper limit — elite athletes naturally have a higher ceiling, which is why VO2max is useful for comparing relative fitness but not absolute potential.
To get the most accurate estimate from our calculator, use a recent race result where you genuinely raced to your limit on a flat course. Time trials or training runs at a controlled pace will underestimate your VO2max significantly, because the formula relies on the relationship between your performance and maximum oxygen uptake at full effort.
仕組みについて
What is a 'good' VO2max?
This depends on age and sex. For a male in his 30s, a VO2max over 50 is considered excellent. For a female in her 30s, over 40 is excellent. Professional endurance athletes often have scores in the 70s or 80s.
How often should I check my VO2max estimate?
Every 8–12 weeks after a targeted training block is a good cadence. Use a race result from a similar distance each time so the comparisons are consistent. A 5K time trial on a flat course is one of the most reliable ways to track changes in your aerobic fitness over time.
Does running more miles automatically raise my VO2max?
Volume helps, but there is a point of diminishing returns for VO2max specifically. Easy mileage builds your aerobic base and improves fat utilisation, but the biggest VO2max stimulus comes from high-intensity work close to your maximum effort. A training plan that includes both easy volume and structured intervals will develop VO2max most efficiently.