What is a Good VO2 max Score by Age & Gender (Men & Women)

Know-What-is-a-good-VO2-max-by-age-and-gender

What is a VO2 max?

VO2 max or maximal oxygen uptake is the maximum amount of oxygen your body absorbs and utilises during intense exercise. It is actually a measure and indicator of an individual’s cardiovascular and aerobic fitness. It is measured in millilitres of oxygen per kilogram of bodyweight per minute (ml/kg/min).

Since oxygen intake and consumption indicate your cardiorespiratory health, VO2 max is a good indicator of cardiorespiratory and aerobic health. The higher an individual’s VO2 max, the more cardiorespiratory and aerobically fit they will be. It has also been shown that high aerobic fitness is associated with a high survival rate and is inversely associated with long-term mortality.1

Nowadays, VO2 max is commonly used to assess and improve physical fitness and overall health. It is a thing that can be improved with training, but first, we must know “What is a good VO2 max score?” In this comprehensive guide, we have discussed what a good VO2 max is for males and females by age groups.

What is a Good VO2 max score?

A good VO2 max score is just not a fixed number. It depends on different factors, such as Age, Gender, Body Mass, Fitness Level, Altitude, Genetics, etc. VO2 max score decreases as you age. But it does not mean you’re not fit.

For example, an 80-year-old person with a VO2 max of 42 could be fitter and healthier than a 25-year-old with the same VO2 max.  Similarly, a healthy VO2 max score for males differs from that of females. Below are the general classifications of good VO2 max ranges for males and females. 

CategoryMen (ml/kg/min)Women (ml/kg/min)
Getting started< 35< 27
Developing35 – 4027 – 32
Good40 – 4832 – 40
Excellent48 – 5640 – 48
Elite / Superior> 56> 48

Above are the general VO2 max ranges to determine in which category you fall, such as superior, excellent, or average. However, below are the VO2 max charts for both men and women. You can calculate your VO2 max and compare your results with the chart below to determine whether your VO2 max score is good or not. 

VO2 Max Chart for Men – Find Good VO2 Max Scores for Women By Age

Age20–2930–3940–4950–5960–6970–79
Superior(95%)55.45452.548.945.742.1
Excellent(80%)51.148.346.443.439.536.7
Good(60%)45.44442.439.235.532.3
Fair(40%)41.740.538.535.632.329.4
Poor (0-40%)<41.7<40.5<38.5<35.6<32.3<29.4

Note: The % values represent the population percentiles.

VO2 Max Chart Women – Find Good VO2 Max Scores for Women By Age

Age20–2930–3940–4950–5960–6970–79
Superior(95%)49.647.445.341.137.836.7
Excellent(80%)43.942.439.736.73330.9
Good(60%)39.537.836.3333028.1
Fair(40%)36.134.43330.127.525.9
Poor (0-40%)<36.1<34.4<33<30.1<27.5<25.9

Note: The % values represent the population percentiles.

Want to improve your VO2 max? Read our comprehensive guide to improve your VO2 max at any age.

What Is A Good VO2 Max For Athletes? Healthy VO2 Max for Athletes

The VO2 max of athletes also varies and is based on multiple factors. These include age, gender, sports, and current fitness level. However, below is the simple classification based on their fitness and competition level. 

CategoryMen (ml/kg/min)Women (ml/kg/min)
Recreationally Fit50 – 6045 – 55
Competitive Amateurs60 – 7055 – 65
Elite Performers75 – 85+65 – 75+

Athletic VO2 Max Ranges by Sport

Below is the classification of good VO2 max scores based on the type of sports:

Endurance Sports

SportVO2 max score
Cross-country skiing60-94 ml/kg/min
Cycling47-74 ml/kg/min
Distance Running50-85 ml/kg/min
Swimming40-70 ml/kg/min

Power Sports

SportVO2 max score
Baseball48-56 ml/kg/min
Basketball40-60 ml/kg/min
Football/Soccer42-60 ml/kg/min
Weightlifting38-52 ml/kg/min

Frequently Asked Questions (FAQs)

Good VO2 max varies across age groups and genders. Your VO2 max depends on your age and gender. However, for young adult males and females, VO2 max scores above 56 and 48 are superior.

A healthy VO2 max depends greatly on your age. If you are 70 years old and have a VO2 max >42, you are healthier than a young adult with the same VO2 max score.

The most accurate way to measure VO2 max is an exercise medical lab test. However, it’s expensive and difficult for most people. You can use our online VO2 max calculator to determine your VO2 max score. It offers 5 different methods, including resting heart rate and Cooper tests.

Yes, VO2 max decreases with age and declines by an average 10% reduction every 10 years. The major causes include heart rate reduction, decreased muscle mass, and reduced cardiac output with age. However, regular exercise can reduce this decline significantly.

The higher VO2 max correlates with better fitness, cardiorespiratory health, and longevity. The higher the VO2 max, the more physically and aerobically fit you are.

The highest VO2 max recorded to date is 101.1 ml/kg/min by Norwegian triathlete Kristian Blummenfelt. Others include Oskar Svendsen (97.5), Espen Harald Bjerke (96.0), and Bjørn Dæhlie (96.0).

The good VO2 max depends on different factors, such as your age and gender. For an adult male, a VO2 max between 40 and 48 is considered good. For adult females, the good VO2 max range is 32 to 40.

Apple Watch estimates of VO2 max are good but not precise. The accuracy can vary by 4% – 13% from true lobrartiorty measured values.

References

  1. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428 ↩︎