// multi-utility computation suite · offline · instant · precise
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sci.VO2max-heart-rate-reserve Calculator
Estimates VO₂max using the heart rate reserve method (Karvonen formula) from resting HR, maximum HR, and sub-maximal exercise heart rate and oxygen uptake. VO₂max > 50 mL/kg/min is excellent for males under 30 — elite endurance athletes reach 70–80 mL/kg/min.
Inputs
Hr Max Bpm
Estimated upper ceiling for your heart rate. Rough estimate: 220 minus age. Training above 85–90% of this for extended periods is inadvisable.
Hr Rest Bpm
Beats per minute at complete rest (best measured first thing in the morning). Average adult: 60–100 bpm. Trained athletes often 40–60.
Hr Exercise Bpm
Beats per minute. Normal resting: 60–100. During vigorous exercise: 150–185+ depending on fitness and age.
Vo2Rest Ml Kg Min
Reference formula or conversion factor shown for context.
Results
heart rate reserve %HRR
The value at the specified point or condition.
estimated exercise MET
The value at the specified point or condition.
Karvonen VO₂ estimate (mL/kg/min)
The value at the specified point or condition.
training zone
Sample size or count used in the calculation.
%HRR = (HR_ex − HR_rest) / (HR_max − HR_rest)
Reference formula or conversion factor shown for context.