Free VO₂Max Calculator
Start with our essential VO₂Max calculator - completely free! Upgrade for Critical Speed + Drift calculators.
See How It Works in 60 Seconds
Complete Your Critical Speed Assessment
Before using our calculators, follow our structured test protocol to establish your baseline fitness:
Maximal 3-minute time trial
VO₂max assessment test
Threshold endurance test
Get exact warm-up sequences, pacing guidance, and cool-down instructions:
Add Test Week to TrainingPeaks✨ Complete your tests, then return here to input your results into our calculators
🔹 VO₂max Test & Calculator
📋 Day 1: vVO₂max Test Protocol
🕒 Total Duration: ~45 minutes | 📍 Location: Track, treadmill (1% incline), or road course
- 20 min: Warm up at easy pace including 4–6 × 20s strides
- 6 min: Run at the highest constant speed you can sustain for 6 minutes
- Aim for even pace, not an all-out sprint start
- Pace yourself so you can finish strongly
- Record the distance covered accurately
- 10 min: Easy run or jog to cool down
💡 Pro Tip: Use GPS watch with 1-second recording. Keep watch running throughout entire test.
📧 Get Your Results + Training Guidance
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Premium Feature
Unlock Critical Speed calculator with precise threshold training zones
Upgrade Now🔹 Critical Speed Test & Calculator
📋 Day 2: Critical Speed Test Protocol
🕒 Total Duration: ~1h 15min | 📍 Location: Track, treadmill (1% incline), or road course
- 20 min: Warm up at easy pace including 4–6 × 20s strides
- 3 min: Run at maximal effort for 3 minutes
- 20 min: Easy jog recovery
- 12 min: Run at highest constant speed you can sustain for 12 minutes
- 10 min: Easy run or jog to cool down
🔹 Zone 2 Drift Test
📋 Day 3: Zone 2 Drift Test Protocol
🕒 Total Duration: ~1h 20min | 📍 Location: Flat course preferred
- 20 min: Warm up at easy pace, gradually building to LT1 pace
- 60 min: Run at steady LT1 pace (Zone 2)
- 5 min: Easy jog to cool down
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