Estimate VO₂ max and a GTG Aerobic Capacity Score using simple field tests (1-mile walk, 12-minute Cooper test, 3-minute step),
or enter a known VO₂ max. Includes fitness age, percentiles, training guidance, and safety flags.
Educational tool — not medical advice.
Calculate your aerobic capacity score
Choose a test method (or enter a known VO₂ max). Results update instantly and can be saved locally in your browser.
Important: If you have chest pain, unexplained shortness of breath, fainting, uncontrolled blood pressure,
heart/kidney disease, are pregnant, or are new to exercise, consult a qualified clinician before maximal tests.
Use the 1-mile walk or step test if you want a gentler option.
Used for percentile + fitness-age estimate.
Measure seated, rested (best: morning).
Your typical weekly total.
Tip: If you are deconditioned or in recovery, start with Rockport or Step rather than maximal running.
Walk as fast as you can maintain safely.
Take pulse immediately at the end.
Accuracy affects confidence, not the math.
Enter miles (imperial) or km (metric).
If not all-out, VO₂ estimate is conservative.
Hills reduce distance vs VO₂.
Standard is 12 in; choose lower if needed.
Keep it steady for 3 minutes.
Measure 60–120 seconds after finishing (pick one and be consistent).
Recommendations adapt to your score and risk flags.
GTG score
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VO₂ max
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Fitness age
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Safety flag
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Percentile
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Category
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Confidence
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Score meter: —
Overview
VO₂ Details
Training Plan
Longevity
Safety
Your overview
Enter your age, sex, weight, and choose a method to generate your score.
Method notes
Choose a test method for the best VO₂ estimate. Rockport is a strong DIY option.
VO₂ details
Your VO₂ calculation details will appear here.
Training plan
Your plan will appear here based on your score.
Longevity insights
Educational guidance on how aerobic fitness connects to long-term health.
Safety + red flags
Educational safety notes and when to seek medical guidance.