🩺 VO2max 最大攝氧量計算機（依跑步成績估算）

VO2 max is the maximum rate at which your body can take in and use oxygen during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). It is one of the best single indicators of aerobic fitness and endurance potential. This calculator estimates VO2 max two ways: from the distance run in a 12-minute Cooper test, or from the ratio of your maximum to resting heart rate.

For the Cooper method, run as far as you can in exactly 12 minutes on a flat track, record the distance in meters, and enter it. For the heart rate ratio method, enter your maximum heart rate (from a maximal effort test) and your true resting heart rate, ideally measured first thing in the morning. Choose the method that matches the data you have and read your estimated VO2 max plus a fitness category.

The Cooper formula is

derived from Kenneth Cooper's field research correlating 12-minute run distance with laboratory VO2 max. The heart rate method uses a simple estimate that works because a wider gap between maximum and resting heart rate reflects a stronger, more efficient cardiovascular system.

Suppose you cover 2,800 meters in 12 minutes.

which falls in the "Good" range for most adults. Using the heart rate method with a max of 190 bpm and resting of 60 bpm: 15.3 × ((190) ÷ (60)) ≈ 48.5 mL/kg/min.