VO2max Estimator - Aerobic Capacity and Longevity
Estimate your VO2max with 5 validated methods: Cooper, Rockport, Queens College Step Test, marathon, FC ratio. ACSM percentile, Attia longevity top-quartile range, and the Zone 2 protocol from Huberman Lab ep #94. Free, client-side.
Personal data and testing method
Compile all fields. Data remains on your device.
Estimated VO2 max
Nella mediaTraining Protocol - Huberman Lab × Attia
Evidence-based recommendations calibrated to your estimated VO2 max.
Zone 2 cardio: 3-4 sessioni/sett. da 45-60 min al ritmo "parlato" (60-70% FCmax). Huberman Lab ep.#94: primo adattamento percepibile in 8 settimane.
Intervalli VO2max: 1 sessione/sett. con 4x4 min al 90-95% FCmax + recupero attivo 3 min. Helgerud et al. 2007: +10-15% VO2max in 8 sett. su soggetti non allenati.
Monitora HRV al mattino appena sveglio: indica il recupero del SNA e guida la scelta di intensita giornaliera.
Target Attia: raggiungere il quartile superiore entro 12-18 mesi con periodizzazione annuale (8 sett. build, 4 sett. peak, 2 sett. recovery).
Come utilizzare VO2max Estimator
Inserisci i dati anagrafici
Eta, sesso biologico, peso in kg e FC a riposo sono necessari per normalizzare il VO2max e calcolare il percentile ACSM per il tuo gruppo demografico.
Scegli il metodo di test
Non-exercise e adatto a chi non vuole eseguire prove fisiche. Cooper e Rockport richiedono un test sul campo. Queens College Step Test richiede uno step. La stima da maratona e la piu approssimata.
Inserisci il valore del test
Ogni metodo ha un input specifico (distanza in m, tempo in min, battiti 15 sec). Leggi la descrizione del metodo selezionato prima di eseguire il test.
Interpreta il risultato con il framework Attia
Il VO2max stimato viene classificato nelle 6 categorie ACSM e confrontato con il range di longevita ottimale di Peter Attia (quartile superiore). Il Gap indica quanti ml/kg/min servono per entrare nel top quartile.
Domande frequenti
What measures VO2 max and why is it important for longevity?
VO2max measures the system's cardiorespiratory capacity to deliver O2 to muscles during maximum exercise, and is also the best single predictor of cardiovascular mortality: each additional MET reduces risk by 10-15% (Myers et al. NEJM 2002). Peter Attia calls it the most important biomarker for longevity.
What's the difference between the 5 available methods?
No exercise (Uth-Sorensen 2004) uses only resting heart rate and maximum heart rate without physical testing but less precise. Cooper (1968) uses the distance covered in a 12-minute run - simple but requires maximum effort. Rockport (Kline 1987) uses a one-mile walk - suitable for those with low physical fitness. Queens College Step Test uses resting heart rate - easy to do at home. Marathon estimate and most approximate.
How is maximum FC measured reliably?
The 220 formula is a rough estimate with a standard deviation of 12 bpm. Tanaka's formula (208-0.7xeta) is more accurate for trained adults and is used in this tool. For precise measurement, perform an incremental test on a treadmill or ergometer with ECG monitoring.
What is the recommended Zone 2 cardio from Huberman?
Zone 2 and the intensity at which you can speak complete sentences without strain, corresponding to 60-70% of FCmax. Huberman Lab #94 recommends 150-180 minutes per week, divided into 3-4 sessions of 45-60 minutes. This zone maximizes mitochondrial efficiency and long-term metabolic health.
Is the top quartile range accessible to everyone?
Yes, with a structured program. For untrained subjects, VO2max can increase by 15-25% in 12-16 weeks with the combined protocol of Zone 2 + VO2max intervals. Attia emphasizes that even moving up one category (e.g., from low to fair) significantly reduces premature mortality risk.
Can this tool replace a medical test?
No. These methods are field estimates with a margin of error of 5-10%. The gold standard and CPET (cardiopulmonary exercise test) with gas exchange analysis. If you have heart conditions, high blood pressure, diabetes, or are pregnant, consult your doctor before performing any high-intensity physical tests.