Cycling VO2 Max Calculator
Estimate your maximal oxygen uptake based on power output.
Note: This calculation uses the ACSM metabolic equation, assuming the input wattage represents your Maximum Aerobic Power (MAP).
Understanding VO2 Max in Cycling
VO2 Max is the gold standard measurement of cardiovascular fitness for cyclists. It represents the maximum volume of oxygen (in milliliters) that you can use per minute per kilogram of body weight while cycling at maximum effort. A higher VO2 Max generally correlates with better endurance performance, especially in events requiring high aerobic output like time trials and climbing.
How This Calculator Works
This tool utilizes the metabolic equations established by the American College of Sports Medicine (ACSM). Since measuring oxygen consumption requires expensive lab equipment (a gas exchange mask), we can estimate VO2 Max using power output (Watts). There is a linear relationship between the power you produce on the pedals and the oxygen your body consumes.
The core formula used is:
VO2 (ml/kg/min) = [(10.8 × Power) / Weight] + 7
- Power: This refers to your Maximum Aerobic Power (MAP), typically the average wattage sustainable for 5 minutes.
- Weight: Your body mass in kilograms.
- 10.8: The oxygen cost constant (approx. 10.8 ml of O2 per Watt).
- 7: The constant for resting metabolic rate plus the oxygen cost of unloading cycling.
FTP vs. MAP Inputs
Most cyclists know their Functional Threshold Power (FTP), which is the power sustainable for roughly one hour. However, VO2 Max is better correlated with Maximum Aerobic Power (MAP), which is roughly your 5-minute max power.
If you select FTP in the calculator, we estimate your MAP by multiplying your FTP by 1.20 (assuming MAP is roughly 120% of FTP). For the most accurate results, perform a 5-minute all-out test and use that wattage with the "Max Aerobic Power" setting.
Typical VO2 Max Values for Cyclists
- Untrained / Recreational: 35 – 45 ml/kg/min
- Cat 4 / Club Racer: 45 – 55 ml/kg/min
- Cat 1 / 2 Racer: 60 – 70 ml/kg/min
- Professional (World Tour): 75 – 90+ ml/kg/min
Improving Your Numbers
To increase your cycling VO2 Max, focus on High-Intensity Interval Training (HIIT). Workouts such as 3-minute to 5-minute intervals at 110-120% of your FTP force your body to adapt to maximal oxygen uptake demands. Weight management also plays a crucial role; since the metric is relative to body mass, maintaining lean muscle mass while reducing excess body fat will mathematically improve your score.