Estimate your VO₂ max from a recent race time using the Daniels & Gilbert formula — the most widely used method in running science.
Estimated VO₂ Max
ml / kg / min
Race time predictions
⚠️ This is an estimate only. Race-derived VO₂ max predictions carry an accuracy range of roughly ±5–8% compared to laboratory testing. Your result will also vary depending on the race distance used, how hard you raced, course terrain, weather, and fatigue on the day. Use this number as a general training guide — not a definitive measure of fitness.
What is VO₂ Max?
VO₂ max is the maximum rate at which your body can consume oxygen during exercise — the gold standard measure of aerobic fitness. It is expressed in ml of oxygen per kg of bodyweight per minute.
How to improve it: High-intensity intervals (Zone 4–5), consistent aerobic base training, and — crucially at Urban Runner — better running economy through improved technique. A more efficient stride means you go faster at the same VO₂ output.
How to get a more accurate result:
The most accurate methods in order of precision are:
1. Laboratory VO₂ max test — the gold standard. You run on a treadmill with a breathing mask while intensity is progressively increased until exhaustion. Accurate to within 1–2%. Available at sports science labs and some universities. Costs roughly £80–£200.
2. Cooper 12-minute run test — run as far as possible in 12 minutes on a flat track. Formula: VO₂ max = (distance in metres − 504.9) ÷ 44.73. Simple, free, and reasonably accurate for trained runners.
3. Sports watch estimate — Garmin, Polar, COROS and Apple Watch all estimate VO₂ max from heart rate and pace data recorded over multiple runs. Accuracy improves the more you use it. Generally within 5% of lab values for most runners after a few weeks of data.
4. Race-based formula (this tool) — uses the Daniels & Gilbert VDOT method with a calibration adjustment to match watch estimates. Best results come from a recent flat-course race run at true maximum effort. Estimates from training runs or parkrun are less reliable.