VO2 Max Cycling Calculator
Your Estimated VO2 Max
Understanding VO2 Max for Cyclists
VO2 max is the gold standard measurement of cardiorespiratory fitness. In cycling, it represents the maximum volume of oxygen your body can transport and utilize during intense exercise. For competitive cyclists, a high VO2 max is a critical component of performance, as it determines your "engine size."
How This Calculation Works
This calculator utilizes the standard ACSM (American College of Sports Medicine) formula for cycle ergometry. It converts your mechanical power output (Watts) into metabolic demand (Oxygen consumption). The formula used is:
The constant 7 accounts for the oxygen cost of resting metabolism (3.5 ml/kg/min) and the oxygen cost of unloaded pedaling (3.5 ml/kg/min).
What is a "Good" VO2 Max?
VO2 max varies significantly based on age, gender, and training status. Here are general benchmarks for cyclists:
- Professional Cyclists: 75–90+ ml/kg/min
- Elite Amateurs: 60–75 ml/kg/min
- Club Level: 45–60 ml/kg/min
- Active Adults: 35–45 ml/kg/min
Maximum Power vs. FTP
To get an accurate result, you should input your Maximum Power Output achieved during a maximal effort ramp test (usually lasting 8–12 minutes). Using your Functional Threshold Power (FTP) will result in a lower "Steady State" VO2 estimation rather than your true maximum capacity.
How to Improve Your VO2 Max
If you want to increase your ceiling, focus on these two training methods:
- VO2 Max Intervals: Short bursts (3–5 minutes) at 110-120% of FTP with equal recovery.
- Polarized Training: A mix of very low-intensity "Zone 2" rides and high-intensity interval sessions.