Cardio
VO2 Max & Zone 2 Coach
Every 1 ml/kg/min increase in VO2 max is associated with a ~9% lower all-cause mortality risk. Estimate yours in seconds and get a Zone 2 heart-rate prescription.
Sex
Units
Physical activity rating (last 6 months)
Estimated VO2 max
39.5ml/kg/min
Below average
BMI 24.4 · HR max ~180 bpm
Your Zone 2 target
133–145 bpm
Conversational effort. Nose-breathing possible. This is the sweet spot for mitochondrial density and fat oxidation.
Zone 5 (VO2 intervals): ≥ 168 bpm
Weekly prescription
- → 3 × 45–60 min Zone 2 (bike, incline walk, row)
- → 1 × 4×4 Norwegian intervals in Zone 5 (weekly)
- → 2 × 30 min full-body strength
- → 1 rest / mobility day
Estimate based on Jackson et al. non-exercise formula. For a lab-grade measurement, ask your clinic for a CPET. See your biological age →