Estimate your VO2max from a recent race time or a 12-minute run. Free and instant, then find out how close the estimate is with a lab test.
Use a recent race or time trial run at full effort on a flat course.
Run as far as you can in 12 minutes on a track or flat route, after a good warm-up.
VO2max is the most oxygen your body can use per minute.
It sets the ceiling for your aerobic fitness. Two athletes with the same VO2max can still race very differently, which is why thresholds matter too.
From a race, the calculator works out the oxygen cost of your pace and how long you held it. From a 12-minute run, it uses the distance covered.
Hills, wind, pacing and running economy all change the result. Estimates are useful for tracking, not for setting precise zones.
In the lab you run or ride with a mask while we measure the oxygen you use as the intensity rises, until you reach your maximum.
Turn the estimate into numbers you can train with.
Measured on a treadmill or bike in Dún Laoghaire, with your zones from the same test. See VO2max testing →
Set your 7 training zones from your threshold. Open the zone calculator →
Structured plans for 5K to half distance triathlon. See the plans →
