Quick answer: VO2 max is the most oxygen your body can use per minute, in ml per kg of body weight. For a man in his 30s, about 44 is good and 48+ excellent; for a woman in her 30s, about 38 is good and 42+ excellent (Cooper Institute norms).
What Is VO2 Max?
VO2 max is your maximum rate of oxygen use during hard exercise, measured in milliliters of oxygen per kilogram of body weight per minute. It is the single best measure of aerobic fitness and one of the strongest predictors of long-term health: in large studies, people in the lowest fitness group had several times the mortality risk of the fittest.
VO2 Max Chart by Age and Sex
| Age | Fair (40th) | Good (60th) | Excellent (80th) | Superior (95th) |
|---|---|---|---|---|
| 20–29 | 41.7 | 45.4 | 51.1 | 55.4 |
| 30–39 | 40.5 | 44.0 | 48.3 | 54.0 |
| 40–49 | 38.5 | 42.4 | 46.4 | 52.5 |
| 50–59 | 35.6 | 39.2 | 43.4 | 48.9 |
| 60–69 | 32.3 | 35.5 | 39.5 | 45.7 |
| 70–79 | 29.4 | 32.3 | 36.7 | 42.1 |
| Age | Fair (40th) | Good (60th) | Excellent (80th) | Superior (95th) |
|---|---|---|---|---|
| 20–29 | 36.1 | 39.5 | 43.9 | 49.6 |
| 30–39 | 34.4 | 37.8 | 42.4 | 47.4 |
| 40–49 | 33.0 | 36.3 | 39.7 | 45.3 |
| 50–59 | 30.1 | 33.0 | 36.7 | 41.1 |
| 60–69 | 27.5 | 30.0 | 33.0 | 37.8 |
| 70–79 | 25.9 | 28.1 | 30.9 | 36.7 |
Norms from The Cooper Institute. Values below the 40th percentile are rated poor.
The Four Tests and Their Formulas
- Resting heart rate (Uth): VO2 max ≈ 15.3 × max HR ÷ resting HR. No exercise needed; least precise.
- Cooper 12-minute run: run as far as you can in 12 minutes on a track. VO2 max = (meters − 504.9) ÷ 44.73.
- 1.5-mile run: run 1.5 miles (2.4 km) as fast as you can. VO2 max = 483 ÷ time in minutes + 3.5.
- Rockport 1-mile walk: walk 1 mile as fast as you can and take your heart rate at the finish. Suits beginners and older adults.
Field tests are typically within about 10% of a lab test. Warm up first and only do the running tests if you are already active and healthy.
How to Improve Your VO2 Max
VO2 max responds well to training. Most people improve 10–20% in a few months with a mix of easy aerobic work and one or two weekly interval sessions, such as 4 × 4 minutes at 85–95% of max heart rate with 3 minutes easy between. Use the heart rate zone calculator to set the intensities. Losing body fat also raises VO2 max per kilogram.
VO2 Max FAQ
What is a good VO2 max?
It depends on age and sex. For men in their 30s, about 44 ml/kg/min is good and over 48 excellent; for women in their 30s, about 38 is good and over 42 excellent.
Can you calculate VO2 max without a test?
Roughly. The resting heart rate method (15.3 × max HR ÷ resting HR) needs no exercise, but it is less accurate than a field test such as the Cooper run or Rockport walk.
How accurate is my watch’s VO2 max?
Many fitness watches estimate VO2 max from pace and heart rate during runs and are often within about 5% for runners, but they can be further off for other activities or with poor heart rate data.
What is the VO2 max of elite athletes?
Elite male endurance athletes often measure 70–85 ml/kg/min and elite women 60–75, compared with about 35–45 for typical adults.
Does VO2 max decline with age?
Yes, by about 10% per decade after 30 in inactive people, and roughly half that in people who keep training.
Sources
- The Cooper Institute. Fitness norms for VO2 max, as reproduced in Garmin VO2 max standard ratings.
- Uth N, et al. Estimation of VO2max from the ratio between HRmax and HRrest: the Heart Rate Ratio Method. European Journal of Applied Physiology. 2004;91(1):111–115.
- Cooper KH. A means of assessing maximal oxygen intake. JAMA. 1968;203(3):201–204.
- Kline GM, et al. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Medicine & Science in Sports & Exercise. 1987;19(3):253–259.
- Mandsager K, et al. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Network Open. 2018;1(6):e183605.
For general information for healthy adults. It is not medical advice; talk to a doctor before starting a new exercise or diet plan if you have a health condition.