Build an aerobic base
Use repeatable conversational-pace sessions most weeks.
Fitness Tools
VO2 Max Estimator
Use a simple resting and maximum heart-rate estimate to think about aerobic capacity.
Useful when you want a rough aerobic-capacity estimate without lab testing.
Free to use
Instant result
Practical next steps
Step 1
Calculate your starting point
Before you calculate
- Use a realistic resting heart rate measured when calm.
- Use a realistic maximum heart rate estimate or tested value.
- Read the result as broad context, not as a lab-grade measurement.
Train the trend
Use the estimate to guide aerobic progress
A simple VO2 max estimate is best used as a repeatable reference, not a lab-grade score.
Add intensity thoughtfully
Short harder intervals can complement easier aerobic work.
Protect adaptation
Sleep, food, and easier days help training become progress.
Compare similar conditions
Repeat the estimate after a consistent training block.