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VO2max
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Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.
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Factors affecting VO2max

The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:

the chemical ability of the muscular cellular tissue system to use oxygen in breaking down fuels
the combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular tissue system
There are various physiological factors that combine to determine VO2max for which there are two theories: Utilization Theory and Presentation Theory.

Utilization theory maintains that VO2max is determined by the body's ability to utilize the available oxygen whereas Presentation Theory maintains it is the ability of the body's cardiovascular system to deliver oxygen to active tissues.

A study by Saltin B, Rowell LB. concluded that it is the deliver of oxygen to active tissues that is the major limiting factor to VO2max. A study by Gollnick PD et al. showed a weak relationship between the body's ability to utilize the available oxygen and VO2max.
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VO2max calculated from a race result
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Enter the race distance for the raceRace distance1.60Kilometres
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Enter the time for the raceTime7Minutes30Seconds
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ResultsVO2 max37.43mls/kg/min
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VO2 at this pace is39.0mls/kg/min (
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%VO2max to %MHR Calculator%VO2 max104.2% of max)%Maximum Heart Rate103.7%
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Speed%VO2max and Speed% of VO2maxVO2max from a one mile jog
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Very slow running50Enter Time, Weight and Heart Rate
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Slow running60Time7.5Mins
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 Steady running70Weight55kg
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Half Marathon speed80Heart Rate180bpm
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10 km speed90Estimated oxygen uptake
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5 km speed95Male54.28959375ml/kg/min
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3 km speed100Female45.94119375ml/kg/min
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1500 metres to 800 metres speed110
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FEMALE RESULTS
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AgeVery PoorPoorFairGoodExcellentSuperior
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13-19<25.025.0 - 30.931.0 - 34.935.0 - 38.939.0 - 41.9>41.9
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20-29<23.623.6 - 28.929.0 - 32.933.0 - 36.937.0 - 41.0>41.0
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30-39<22.822.8 - 26.927.0 - 31.431.5 - 35.635.7 - 40.0>40.0
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40-49<21.021.0 - 24.424.5 - 28.929.0 - 32.832.9 - 36.9>36.9
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50-59<20.220.2 - 22.722.8 - 26.927.0 - 31.431.5 - 35.7>35.7
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60+<17.517.5 - 20.120.2 - 24.424.5 - 30.230.3 - 31.4>31.4
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MALE RESULTS
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AgeVery PoorPoorFairGoodExcellentSuperior
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13-19<35.035.0 - 38.338.4 - 45.145.2 - 50.951.0 - 55.9>55.9
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20-29<33.033.0 - 36.436.5 - 42.442.5 - 46.446.5 - 52.4>52.4
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30-39<31.531.5 - 35.435.5 - 40.941.0 - 44.945.0 - 49.4>49.4
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40-49<30.230.2 - 33.533.6 - 38.939.0 - 43.743.8 - 48.0>48.0
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50-59<26.126.1 - 30.931.0 - 35.735.8 - 40.941.0 - 45.3>45.3
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60+<20.520.5 - 26.026.1 - 32.232.3 - 36.436.5 - 44.2>44.2
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Athlete's Vo2max Scores top 10NON ATHLETS RESULTS
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Sport/EventAthleteGenderVO2max (ml/kg/min)AgeMaleFemale
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Cross Country SkiingEspen Harald BjerkeMale9610/19/201047-5638-46
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Cross Country SkiingBjorn DaehlieMale9620-2943-5233-42
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CyclingGreg LeMondMale92.530-3939-4830-38
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Marathon RunnerMatt CarpenterMale9240-4936-4426-35
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Cross Country SkiingTore Ruud HofstadMale9250-5934-4124-33
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Cross Country SkiingHarri KirvesniemMale9160-6931-3822-30
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CyclingMiguel IndurainMale8870-7928-3520-27
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5K RunnerMarius BakkenMale87.4
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10K RunnerDave BedfordMale85
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Cross Country RunnerJohn NgugiMale85
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Marathon runnerGreta WaitzFemale73.5
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Marathon RunnerIngrid KristiansenFemale71.2
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Marathon RunnerRosa MotaFemale67.2