What does my VO2 max score mean?

VO2 max (ml/kg/min) is your body's maximum oxygen uptake — the gold-standard measure of aerobic fitness and one of the strongest predictors of longevity. Whether your number comes from an Apple Watch estimate, a Garmin reading, or a lab test, what matters is how it compares to ACSM norms for your age and sex.

Each page below gives a specific value a direct interpretation: ACSM classification, approximate percentile, what it means for training and health, and concrete next steps. Find your age group, your sex, and your score.

How to use this hub:

ACSM classifies VO2 max into six categories: Poor, Fair, Average, Good, Excellent, and Superior. The thresholds shift with age — a "Good" VO2 max for a 30-year-old man is 39+ ml/kg/min, but only 30+ for a 60-year-old. Select your age group below, find your score, and click through for full context. For the complete reference table, see VO2 Max Chart by Age.

Age 20-29

Men (median: 42 ml/kg/min)

25ml/kg/minPoor 30ml/kg/minPoor 35ml/kg/minFair 40ml/kg/minAverage 45ml/kg/minGood 50ml/kg/minExcellent 55ml/kg/minSuperior / Elite

Women (median: 37 ml/kg/min)

20ml/kg/minPoor 25ml/kg/minPoor 30ml/kg/minFair 35ml/kg/minAverage 40ml/kg/minGood 45ml/kg/minExcellent 50ml/kg/minSuperior / Elite

Age 30-39

Men (median: 39 ml/kg/min)

25ml/kg/minPoor 30ml/kg/minPoor 35ml/kg/minAverage 40ml/kg/minGood 45ml/kg/minExcellent 50ml/kg/minSuperior / Elite

Women (median: 34 ml/kg/min)

20ml/kg/minPoor 25ml/kg/minPoor 30ml/kg/minAverage 35ml/kg/minGood 40ml/kg/minExcellent 45ml/kg/minSuperior / Elite

Age 40-49

Men (median: 36 ml/kg/min)

20ml/kg/minPoor 25ml/kg/minPoor 30ml/kg/minFair 35ml/kg/minAverage 40ml/kg/minGood 45ml/kg/minExcellent 50ml/kg/minSuperior / Elite

Women (median: 31 ml/kg/min)

15ml/kg/minPoor 20ml/kg/minPoor 25ml/kg/minFair 30ml/kg/minAverage 35ml/kg/minGood 40ml/kg/minExcellent 45ml/kg/minSuperior / Elite

Age 50-59

Men (median: 33 ml/kg/min)

20ml/kg/minPoor 25ml/kg/minFair 30ml/kg/minAverage 35ml/kg/minGood 40ml/kg/minExcellent 45ml/kg/minSuperior / Elite

Women (median: 28 ml/kg/min)

15ml/kg/minPoor 20ml/kg/minFair 25ml/kg/minAverage 30ml/kg/minGood 35ml/kg/minExcellent 40ml/kg/minSuperior / Elite

Age 60-69

Men (median: 30 ml/kg/min)

15ml/kg/minPoor 20ml/kg/minPoor 25ml/kg/minAverage 30ml/kg/minGood 35ml/kg/minExcellent 40ml/kg/minSuperior / Elite

Women (median: 25 ml/kg/min)

15ml/kg/minPoor 20ml/kg/minAverage 25ml/kg/minGood 30ml/kg/minExcellent 35ml/kg/minSuperior / Elite

Age 70-79

Men (median: 26 ml/kg/min)

15ml/kg/minPoor 20ml/kg/minFair 25ml/kg/minAverage 30ml/kg/minGood 35ml/kg/minExcellent 40ml/kg/minSuperior / Elite

Women (median: 22 ml/kg/min)

15ml/kg/minFair 20ml/kg/minAverage 25ml/kg/minGood 30ml/kg/minExcellent 35ml/kg/minSuperior / Elite

All interpretation pages

VO2 Max	Sex	Age	Category
25 ml/kg/min	Men	20-29	Poor	View →
30 ml/kg/min	Men	20-29	Poor	View →
35 ml/kg/min	Men	20-29	Fair	View →
40 ml/kg/min	Men	20-29	Average	View →
45 ml/kg/min	Men	20-29	Good	View →
50 ml/kg/min	Men	20-29	Excellent	View →
55 ml/kg/min	Men	20-29	Superior / Elite	View →
25 ml/kg/min	Men	30-39	Poor	View →
30 ml/kg/min	Men	30-39	Poor	View →
35 ml/kg/min	Men	30-39	Average	View →
40 ml/kg/min	Men	30-39	Good	View →
45 ml/kg/min	Men	30-39	Excellent	View →
50 ml/kg/min	Men	30-39	Superior / Elite	View →
20 ml/kg/min	Men	40-49	Poor	View →
25 ml/kg/min	Men	40-49	Poor	View →
30 ml/kg/min	Men	40-49	Fair	View →
35 ml/kg/min	Men	40-49	Average	View →
40 ml/kg/min	Men	40-49	Good	View →
45 ml/kg/min	Men	40-49	Excellent	View →
50 ml/kg/min	Men	40-49	Superior / Elite	View →
20 ml/kg/min	Men	50-59	Poor	View →
25 ml/kg/min	Men	50-59	Fair	View →
30 ml/kg/min	Men	50-59	Average	View →
35 ml/kg/min	Men	50-59	Good	View →
40 ml/kg/min	Men	50-59	Excellent	View →
45 ml/kg/min	Men	50-59	Superior / Elite	View →
15 ml/kg/min	Men	60-69	Poor	View →
20 ml/kg/min	Men	60-69	Poor	View →
25 ml/kg/min	Men	60-69	Average	View →
30 ml/kg/min	Men	60-69	Good	View →
35 ml/kg/min	Men	60-69	Excellent	View →
40 ml/kg/min	Men	60-69	Superior / Elite	View →
15 ml/kg/min	Men	70-79	Poor	View →
20 ml/kg/min	Men	70-79	Fair	View →
25 ml/kg/min	Men	70-79	Average	View →
30 ml/kg/min	Men	70-79	Good	View →
35 ml/kg/min	Men	70-79	Excellent	View →
40 ml/kg/min	Men	70-79	Superior / Elite	View →
20 ml/kg/min	Women	20-29	Poor	View →
25 ml/kg/min	Women	20-29	Poor	View →
30 ml/kg/min	Women	20-29	Fair	View →
35 ml/kg/min	Women	20-29	Average	View →
40 ml/kg/min	Women	20-29	Good	View →
45 ml/kg/min	Women	20-29	Excellent	View →
50 ml/kg/min	Women	20-29	Superior / Elite	View →
20 ml/kg/min	Women	30-39	Poor	View →
25 ml/kg/min	Women	30-39	Poor	View →
30 ml/kg/min	Women	30-39	Average	View →
35 ml/kg/min	Women	30-39	Good	View →
40 ml/kg/min	Women	30-39	Excellent	View →
45 ml/kg/min	Women	30-39	Superior / Elite	View →
15 ml/kg/min	Women	40-49	Poor	View →
20 ml/kg/min	Women	40-49	Poor	View →
25 ml/kg/min	Women	40-49	Fair	View →
30 ml/kg/min	Women	40-49	Average	View →
35 ml/kg/min	Women	40-49	Good	View →
40 ml/kg/min	Women	40-49	Excellent	View →
45 ml/kg/min	Women	40-49	Superior / Elite	View →
15 ml/kg/min	Women	50-59	Poor	View →
20 ml/kg/min	Women	50-59	Fair	View →
25 ml/kg/min	Women	50-59	Average	View →
30 ml/kg/min	Women	50-59	Good	View →
35 ml/kg/min	Women	50-59	Excellent	View →
40 ml/kg/min	Women	50-59	Superior / Elite	View →
15 ml/kg/min	Women	60-69	Poor	View →
20 ml/kg/min	Women	60-69	Average	View →
25 ml/kg/min	Women	60-69	Good	View →
30 ml/kg/min	Women	60-69	Excellent	View →
35 ml/kg/min	Women	60-69	Superior / Elite	View →
15 ml/kg/min	Women	70-79	Fair	View →
20 ml/kg/min	Women	70-79	Average	View →
25 ml/kg/min	Women	70-79	Good	View →
30 ml/kg/min	Women	70-79	Excellent	View →
35 ml/kg/min	Women	70-79	Superior / Elite	View →

Related VO2 max guides

VO2 Max Chart by Age

Full ACSM norms tables for men and women across all age groups.

How to Improve VO2 Max

5 evidence-based training strategies: Zone 2, HIIT, tempo, hills, and cross-training.

VO2 Max Calculator

Estimate your VO2 max using the Cooper test, Rockport walk, or simple estimation.

Heart Rate Zone Calculator

Find your personal Zone 2 training range — the most effective long-term VO2 max builder.