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VO₂MaxUnderstand, measure and improve your cardiorespiratory fitness

Compare VO₂Max with Japanese age-based values

Choose an option based on the information you have.

Results are estimates and guides, not diagnoses.

Calculations run only on this device. Your inputs are neither sent nor stored.

A. Compare a VO₂Max value with Japanese age-based values

Enter a value displayed on a smartwatch such as Apple Watch or Garmin, or an estimate from option B below. For where to find the value, see viewing VO₂Max on a smartwatch and phone.

Where can I find my smartwatch’s VO₂Max?
Apple Watch users

On iPhone, open Health → Browse → Heart → Cardio Fitness. Select Day to view the daily average.

Apple: view cardio fitness data (Japanese)

Garmin users

In Garmin Connect, open More at the bottom right → Performance Stats, then view VO₂Max.

Garmin: view data in the app (Japanese)

If you do not have a value yet, you can also use B. Estimate from resting heart rate. Read the limitations of the estimate too.

Sex (categories in the MHLW tables)
years

18–100 years

mL/kg/min

Example: 38.5

B. Estimate from resting heart rate

Estimated VO₂Max = 15.3 × maximum heart rate ÷ resting heart rate (Uth et al., 2004)

The original study involved well-trained men aged 21–51. It did not establish the same accuracy for women, older adults, people who do not exercise regularly, or other populations.

years
bpm

Use a value measured while calm and at rest, or your smartwatch’s resting heart rate.

bpm

If blank, it is estimated from age: 208 − 0.7 × age (Tanaka et al., 2001).

About this estimate

  • The original study derived the factor in 10 of 46 well-trained men aged 21–51 and checked the estimates in the remaining 36. The authors stated that direct validation is needed before applying it to other populations.
  • The standard error of estimate was about 2.7 mL/kg/min with measured maximum heart rate and 4.7 mL/kg/min with age-predicted maximum heart rate in the original study.
  • VO₂Max estimates based on heart rate may not apply to people taking medication that lowers heart rate or people with arrhythmias.
  • Do not push yourself to measure maximum heart rate.

Sources

  1. Japan's Ministry of Health, Labour and Welfare: Physical Activity and Exercise Guide for Health Promotion 2023, INFORMATION 6, Cardiorespiratory fitness (peak oxygen uptake). (in Japanese; title translated) https://www.mhlw.go.jp/content/001195874.pdf
  2. Akiyama H, Watanabe D, Miyachi M. Estimated standard values of aerobic capacity according to sex and age in a Japanese population: A scoping review. PLoS One. 2023;18(9):e0286936. https://doi.org/10.1371/journal.pone.0286936
  3. Uth N, Sørensen H, Overgaard K, Pedersen PK. Estimation of VO2max from the ratio between HRmax and HRrest – the Heart Rate Ratio Method. Eur J Appl Physiol. 2004;91(1):111-115. https://doi.org/10.1007/s00421-003-0988-y
  4. Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156. https://doi.org/10.1016/S0735-1097(00)01054-8
  5. Apple Support: Track your cardio fitness levels (published 16 September 2026). (in Japanese; title translated) https://support.apple.com/ja-jp/108790
  6. Garmin Support: Frequently asked questions about the Garmin Connect app. (in Japanese; title translated) https://support.garmin.com/ja-JP/?faq=N7qM9eVuzl77PNYKV8ORX5

No specialist review; sources providedContent last checked: Editorial policy