How to Calculate Your VO2 Max as a Firefighter

VO2 max isn’t just a fitness buzzword—it’s one of the best ways to measure how well your engine runs. And in the fire service, that matters. When your heart’s thumping and the call’s not close to over, you want to be sure your body can hang with the demands—not leave you gassed halfway in.

This job demands both gas and gears. You need short bursts of strength and power and a cardiovascular system that can back it all up. A solid VO2 max helps you recover quicker, use less air, and show up strong across a full shift. It also happens to be a pretty solid predictor of long-term health.

Never tested it? The gold standard for measuring VO2 max is getting hooked up to a mask and tested in a lab—but let’s be real, that’s not happening for most firefighters. Field tests like the ones below give you a solid estimate, and for the purpose of improving your fitness, they work just fine. Just keep in mind that they're estimations, and the results may vary slightly from one test to another.

Here are four simple ways to estimate your VO2 max with free calculators that don’t require a lab or a fancy mask:

1.5 Mile Run Test

Classic test. After a warm-up, run 1.5 miles as fast as you can. Preferably on a flat surface you’ve measured. Plug in your time, age, and sex.

→ Use the 1.5 mile run calculator

Rockport One Mile Walk Test

Not a runner? No problem. Walk one mile as fast as you can (no jogging), and record your time and heart rate right when you finish.

→ Use the Rockport Walk calculator

2000m Row Test

Got access to a Concept2 rower? Row 2000m all-out (yes, it’ll suck a little), and use your finish time to estimate VO2 max.

→ Use Concept2’s VO2 max calculator

5000m Bike Test

This one’s on a stationary bike, preferably a Concept2 BikeErg if you have access to one. In a pinch, you can use another bike, but don’t compare results across different types—they’re not all calibrated the same. Go hard for 5000 meters, record your time, and plug it in.

→ Scroll down on this page to find the protocol & the calculator

Bottom Line

You don’t need high-tech gear to get a solid snapshot of your cardiovascular fitness. Pick a test, give it an honest effort, and track it over time. If the number’s not where you want it? Cool—now you know what to work on. Because in this line of work, capacity isn’t optional. It’s the difference between being a liability or an asset when it matters most.

Want to improve your VO2 max? Check out how we can help through different training options right here.