VO₂ max is one of the best predictors of long-term health and longevity. At its core, it measures how efficiently your body uses oxygen during exercise — the higher your VO₂ max, the more aerobically fit you are. While an accurate measurement requires a laboratory test, there are several practical, low-cost ways to estimate it at home.
Running — the Cooper Test Run as far as you can in 12 minutes on a flat surface (a 400 m track works perfectly). Record the distance d in meters. Your VO2max estimation is:
Cycling — the 6-Minute Power Test Ride as hard as you can for 6 minutes, ideally on a home trainer or a steady uphill, and record your average power output W in watts. Also note your body weight M in kilograms. Your VO2max estimation is:
Heart Rate Method Measure your maximum heart rate HR_max and your resting heart rate HR_rest. Your VO₂ max is estimated by: