VO2 Max by Age: Chart, Norms, and How to Improve Yours

VO2 max measures your body's maximum oxygen uptake during exercise, expressed in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). It is one of the strongest predictors of cardiovascular health and longevity. VO2 max typically peaks in your 20s and declines roughly 10 percent per decade without training. An average VO2 max for a 30-year-old male is approximately 35 to 40 ml/kg/min, while elite endurance athletes may exceed 70. The tables below provide a complete VO2 max chart by age and fitness level for both men and women, based on ACSM fitness classifications.

If you have ever wondered how your cardiovascular fitness compares to others your age, a VO2 max chart by age is the most direct reference. VO2 max is widely regarded as the single best measure of aerobic fitness, and recent research links it to longevity as strongly as smoking status and blood pressure. Whether you are training for a race or simply want to age well, understanding where you stand and how to improve is worth the effort.

What is VO2 max and why does it matter?

VO2 max stands for maximal oxygen consumption. It represents the highest rate at which your body can absorb, transport, and utilize oxygen during exhaustive exercise. The measurement is expressed as ml/kg/min, which normalizes for body weight and allows comparison across individuals.

VO2 max matters for two main reasons. First, it is the gold-standard metric for aerobic fitness. Higher values correlate directly with better endurance performance in activities like running, cycling, and swimming. Second, and perhaps more importantly for most people, VO2 max is one of the most powerful predictors of all-cause mortality. A landmark 2018 study published in JAMA Network Open by researchers at the Cleveland Clinic followed over 120,000 patients and found that cardiorespiratory fitness, measured by VO2 max, was inversely associated with all-cause mortality at every level. The least fit group faced a mortality risk comparable to that of smokers, and the benefit of moving from the lowest fitness group to the next tier was larger than the risk reduction from quitting smoking.

You can estimate your current VO2 max using our free VO2 max calculator, which uses age, resting heart rate, and activity level to generate an estimate.

What are normal VO2 max values by age?

VO2 max declines with age due to reductions in maximum heart rate, cardiac output, and muscle oxidative capacity. However, training status has an enormous influence. A well-trained 60-year-old can have a higher VO2 max than a sedentary 25-year-old. The following tables present VO2 max norms by age and fitness category, based on ACSM (American College of Sports Medicine) fitness classifications.

VO2 max chart by age: Men (ml/kg/min)

Age	Poor	Fair	Good	Excellent	Elite
20-29	<33	33-36	37-41	42-46	47+
30-39	<31	31-34	35-39	40-44	45+
40-49	<28	28-32	33-36	37-41	42+
50-59	<25	25-28	29-33	34-39	40+
60+	<22	22-25	26-30	31-35	36+

VO2 max chart by age: Women (ml/kg/min)

Age	Poor	Fair	Good	Excellent	Elite
20-29	<28	28-31	32-36	37-41	42+
30-39	<26	26-29	30-34	35-39	40+
40-49	<23	23-27	28-32	33-37	38+
50-59	<20	20-23	24-28	29-34	35+
60+	<17	17-20	21-25	26-31	32+

Women's VO2 max values are generally 10 to 15 percent lower than men's across all age groups, primarily due to differences in hemoglobin concentration, body composition, and heart size. These differences are physiological, not an indicator of lower fitness. The same fitness categories apply, and the relative health benefits of improving VO2 max are identical for both sexes.

How is VO2 max measured?

There are three main approaches to measuring VO2 max, each with different levels of accuracy and accessibility.

Lab testing (gold standard)

A cardiopulmonary exercise test (CPET) performed in a clinical or sports science lab is the most accurate method. You exercise on a treadmill or cycle ergometer while wearing a mask that measures the volume and gas concentration of inhaled and exhaled air. The test uses a graded protocol, progressively increasing intensity until you reach exhaustion. Lab tests are accurate to within 2 to 3 percent but cost $150 to $300 at most facilities.

Wearable estimates

Devices like Apple Watch, Garmin, and WHOOP estimate VO2 max using heart rate data during activities like walking, running, or cycling. These estimates use algorithms that correlate heart rate response at submaximal workloads with predicted VO2 max. Accuracy typically falls within 10 to 15 percent of lab values. While the absolute number may be off, wearables are excellent for tracking trends over weeks and months. Cora integrates with your wearable data to track VO2 max trends alongside your training load and recovery metrics.

Field tests

If you do not have access to a lab or wearable, several validated field tests can estimate your VO2 max:

Cooper 12-minute run test: Run as far as possible in 12 minutes. VO2 max is estimated using the formula: (distance in meters - 504.9) / 44.73.
1-mile walk test (Rockport): Walk one mile as fast as possible, record your time and heart rate at the finish. The Rockport equation estimates VO2 max from these values.
Beep test (20-meter shuttle run): Run back and forth between two lines 20 meters apart, keeping pace with audio beeps that get progressively faster.

You can use our VO2 max calculator to estimate your score without any specialized equipment.

What is a good VO2 max for my age?

A "good" VO2 max depends on your age and sex. Using the ACSM fitness classifications in the tables above, here is a general guide:

Poor: Below average for your age group. This range is associated with increased health risks and limited exercise capacity. Improvement is highly achievable with consistent training.
Fair: Slightly below average. You have a basic fitness foundation but significant room for improvement.
Good: At or above the population average for your age. This level supports general health, recreational sports, and daily activities without limitation.
Excellent: Well above average. You likely train regularly and have strong cardiovascular health. This level is associated with significantly reduced mortality risk.
Elite: Top tier for your age group. Typical of competitive endurance athletes or individuals with a long history of structured aerobic training.

The most important insight from the research is that moving from "poor" to "fair" or from "fair" to "good" delivers the largest reduction in mortality risk. You do not need to reach elite levels to gain substantial health benefits. Use our fitness level assessment for a broader view of where you stand.

How can you improve your VO2 max?

VO2 max responds to training at any age. The three most effective strategies are Zone 2 training, high-intensity intervals, and consistency over time.

Zone 2 training (aerobic base)

Zone 2 training, performed at roughly 60 to 70 percent of your maximum heart rate, builds the aerobic foundation that supports all higher-intensity work. It increases mitochondrial density, capillary networks, and fat oxidation capacity. Aim for 3 to 4 sessions per week lasting 30 to 60 minutes each. Use our heart rate zone calculator to find your personal Zone 2 range, and read more about the science in our guide to Zone 2 training benefits.

High-intensity interval training (HIIT)

Intervals at 85 to 95 percent of max heart rate directly challenge your cardiovascular ceiling. Classic VO2 max interval protocols include 4x4 minutes at 90 to 95 percent max heart rate with 3 minutes of active recovery, or 6 to 8 rounds of 30-second all-out efforts with 90 seconds of rest. Research consistently shows that HIIT produces the fastest VO2 max gains, averaging 5 to 10 percent improvement in 4 to 6 weeks. Limit HIIT to 2 sessions per week, with at least 48 hours of recovery between them. For more detail, see our full guide on 5 ways to improve VO2 max.

Consistency and progressive overload

Neither Zone 2 nor HIIT produces lasting results without consistency. Aim for at least 4 sessions per week, combining both modalities. Increase total weekly volume by no more than 10 percent per week to avoid overtraining. Track your heart rate zones to ensure you are training at the right intensities and not drifting into an unproductive middle zone where sessions are too hard to be aerobic base work but not hard enough to stimulate VO2 max adaptation.

Does VO2 max predict longevity?

Yes, and the evidence is striking. The 2018 Cleveland Clinic study published in JAMA Network Open analyzed data from 122,007 patients who underwent exercise treadmill testing between 1991 and 2014. The researchers found that cardiorespiratory fitness was inversely associated with all-cause mortality with no upper limit of benefit. In other words, the fitter you are, the longer you tend to live, with no observed point of diminishing returns.

The study's most notable finding was the magnitude of risk. Patients in the lowest fitness quintile had a mortality risk 5 times higher than those in the elite fitness group. Low cardiorespiratory fitness carried a risk equivalent to or greater than traditional risk factors like coronary artery disease, smoking, and diabetes. Even among older adults and those with hypertension, higher fitness levels were associated with significantly lower mortality.

A separate 2022 study in the British Journal of Sports Medicine confirmed that each 1 ml/kg/min increase in VO2 max was associated with approximately a 2 to 3 percent reduction in all-cause mortality risk. These findings have led many researchers and clinicians to argue that VO2 max should be treated as a vital sign, assessed routinely alongside blood pressure and cholesterol.

The practical takeaway is clear: improving your VO2 max, even modestly, is one of the most impactful things you can do for long-term health. And the largest mortality benefit comes from moving out of the bottom fitness tier, which is achievable for nearly everyone with consistent aerobic training.

Key Takeaways

VO2 max is the gold-standard measure of aerobic fitness and one of the strongest predictors of longevity.
It declines roughly 10 percent per decade without training, but regular exercise can cut that rate in half.
Use the age-specific tables above to see where you stand relative to ACSM fitness classifications.
The biggest health benefit comes from moving out of the "poor" category, not from reaching elite levels.
Combine Zone 2 training (3 to 4 sessions per week) with HIIT (1 to 2 sessions per week) for optimal improvement.
Track your VO2 max trend over time using a wearable or periodic field tests, and use Cora's VO2 max calculator to estimate your baseline.

Frequently Asked Questions

What is a good VO2 max for a 40 year old male?

Based on ACSM fitness classifications, a good VO2 max for a 40-year-old male falls between 33 and 36 ml/kg/min. Scores of 37 to 41 are considered excellent, and anything above 42 places you in the elite category for your age group. If your score is below 28, that is classified as poor and warrants focused attention. The good news is that VO2 max responds well to training at any fitness level. A structured program combining Zone 2 aerobic work with 1 to 2 weekly interval sessions can move you up one or two fitness categories within 8 to 12 weeks. Even modest improvements carry meaningful health benefits, as the Cleveland Clinic longevity research showed that moving from the lowest to the next fitness tier produced the greatest reduction in mortality risk.

Can you improve VO2 max after 50?

Yes, and the evidence is strong. While VO2 max naturally declines with age due to reductions in maximum heart rate and muscle oxidative capacity, previously sedentary adults over 50 can improve their VO2 max by 10 to 20 percent within 3 to 6 months of structured aerobic training. A meta-analysis in Sports Medicine found that adults aged 50 to 70 responded to HIIT and moderate-intensity continuous training with significant VO2 max gains. The key is starting with an appropriate volume and progressively increasing intensity. A practical approach for those over 50 is 3 to 4 Zone 2 sessions per week supplemented by 1 to 2 interval sessions, with extra attention to recovery between hard efforts. The longevity research is especially encouraging here: improving from low to moderate fitness after 50 still dramatically reduces all-cause mortality risk.

How accurate are Apple Watch VO2 max estimates?

Apple Watch estimates VO2 max by analyzing heart rate data during outdoor walks, runs, and hikes. Independent validation studies suggest that wrist-based optical heart rate estimates of VO2 max fall within 10 to 15 percent of laboratory-measured values for most users. The estimates are most accurate in the moderate fitness range and tend to be less reliable at the extremes: they may underestimate highly trained individuals and overestimate those with very low fitness. That said, the real value of wearable VO2 max tracking is in monitoring trends over time rather than fixating on the absolute number. If your Apple Watch shows a consistent upward trend over several weeks, your fitness is genuinely improving, even if the exact ml/kg/min value is slightly off. For a precise baseline, consider a lab-based CPET or a validated field test like the Cooper 12-minute run.

How often should I test my VO2 max?

Testing frequency depends on your method. If you use a wearable device like Apple Watch or Garmin, your VO2 max estimate updates automatically after qualifying activities, so you can review trends on a weekly basis. For formal lab-based cardiopulmonary exercise tests, every 3 to 6 months is sufficient to capture meaningful physiological changes without excessive cost or time commitment. Field tests such as the Cooper 12-minute run or the Rockport 1-mile walk test can be performed every 4 to 6 weeks as a free intermediate check. Avoid testing when you are fatigued, under-recovered, or ill, as these conditions temporarily suppress VO2 max and produce misleadingly low results. The most useful approach is to combine ongoing wearable tracking for trend monitoring with periodic field or lab tests for calibration.