VO2max from Running Speed
This is the American College of Sports Medicine running equation: convert speed to metres per minute, multiply by 0.2 and add the 3.5 you burn at rest. Divide by 3.5 for METs.
Your numbers
VO2max
43.5
METs
12.4
Pace
5min/km
Formula
VO2max = 0.2 × (Speed (km/h) × 1000 ÷ 60) + 3.5
The equation assumes level ground. If you raised the treadmill incline, your real figure sits above this one.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| Speed (km/h) (km)How many kilometres you cover in an hour. | 12 | 0 and up |
Step by step
Quick reference table
Results when only Speed (km/h) (km) changes and everything else stays put.
| Speed (km/h) (km) | VO2max | METs | Pace (min/km) |
|---|---|---|---|
| 6 | 23.5 | 6.7 | 10 |
| 9 | 33.5 | 9.6 | 6.67 |
| 12 | 43.5 | 12.4 | 5 |
| 18 | 63.5 | 18.1 | 3.33 |
| 24 | 83.5 | 23.9 | 2.5 |
What each result means
| Result | At default values |
|---|---|
| VO2maxThe most oxygen you can use per minute — the cardio yardstick. | 43.5 |
| METsYour top exercise intensity expressed in METs. | 12.4 |
| Pace (min/km)The minutes part of the time per kilometre. | 5 |
Common mistakes
The equation assumes level ground. If you raised the treadmill incline, your real figure sits above this one.
Glossary
- Speed (km/h)
- How many kilometres you cover in an hour.
- VO2max
- The most oxygen you can use per minute — the cardio yardstick.
- METs
- Your top exercise intensity expressed in METs.
- Pace
- The minutes part of the time per kilometre.
Frequently asked questions
Q. How is VO2max from Running Speed calculated?
VO2max = 0.2 × (Speed (km/h) × 1000 ÷ 60) + 3.5 — This is the American College of Sports Medicine running equation: convert speed to metres per minute, multiply by 0.2 and add the 3.5 you burn at rest. Divide by 3.5 for METs.
Q. Can you walk through an example?
With Speed (km/h) 12km, the answer is VO2max 43.5.
Q. What do I need to enter?
Enter Speed (km/h). The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only Speed (km/h) (km) moves the answer to Speed (km/h) (km) 6 → VO2max 23.5 and Speed (km/h) (km) 24 → VO2max 83.5. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
The equation assumes level ground. If you raised the treadmill incline, your real figure sits above this one.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.