What Is a Good VO₂ Max? Average Scores by Age for Men and Women

VO₂ max is one of the most useful measurements for understanding aerobic fitness. It estimates how efficiently your body can take in and use oxygen during intense exercise. You may see it on a smartwatch, fitness tracker, running app, or exercise test report.

But what is a good VO₂ max? Is a score of 35 considered healthy? Is 45 good for a woman in her 40s? What should a man in his 50s aim for? And what does it mean if your watch says your cardio fitness is below average?

The answers depend on several factors, particularly age, sex, testing method, and individual fitness. A score that is typical for one age group may be relatively high for another. Even two people of the same age and sex can have different results because of genetics, training history, body composition, and health.

The encouraging part is that your VO₂ max is not a fixed number that you have to accept for life. Regular aerobic exercise, sensible training progression, recovery, and healthy lifestyle habits can help improve or maintain cardiorespiratory fitness.

In this guide, we explain what VO₂ max means, what research tells us about average scores, how to interpret results for men and women by age, how to measure it, and how to plan an exercise routine that supports long-term cardiovascular fitness.

1. What Is VO₂ Max?

VO₂ max stands for maximal oxygen uptake. It describes the maximum amount of oxygen your body can use during very demanding exercise.

When you exercise, your muscles need energy to keep moving. Your lungs bring oxygen into your body, your blood transports it, your heart pumps that blood to working muscles, and your muscle cells use oxygen as part of aerobic energy production.

VO₂ max reflects how well these processes work together when your body is pushed toward its maximum exercise capacity.

It is commonly expressed as:

Millilitres of oxygen per kilogram of body weight per minute (mL/kg/min).

For example, a VO₂ max of 40 mL/kg/min means that, during maximal exercise, the person uses approximately 40 millilitres of oxygen per kilogram of body weight each minute.

A higher score generally indicates greater aerobic capacity. This can be useful for endurance activities such as running, cycling, swimming, hiking, and other activities that require sustained effort.

However, VO₂ max is only one measure of fitness. It does not describe every aspect of health, strength, mobility, balance, or athletic performance.

Why does VO₂ max matter?

Your VO₂ max provides information about your cardiorespiratory fitness, often called cardio fitness. Research has linked higher cardiorespiratory fitness with better long-term health outcomes.

A person's VO₂ max can help them:

• Understand their aerobic fitness relative to reference groups.
• Track changes in fitness over time.
• Assess whether an exercise programme is improving aerobic capacity.
• Set realistic endurance-training goals.
• Discuss exercise capacity with a qualified healthcare professional when appropriate.

A low result does not automatically mean you have a disease, and a high result does not guarantee that you are free from health problems. It is one piece of information that should be considered alongside your symptoms, medical history, blood pressure, other health measurements, and daily activity.

2. What Is a Good VO₂ Max?

There is no single VO₂ max score that is considered good for everyone.

A meaningful interpretation usually compares your result with reference values for people in a similar age group and sex category who completed a comparable type of exercise test.

For example, a score of 35 mL/kg/min may compare differently for a 25-year-old man, a 55-year-old woman, and a 75-year-old adult.

A score can also fall into a different category depending on the reference chart being used. Some charts are based on laboratory measurements, while others use predicted fitness values from treadmill performance or estimates generated by consumer devices.

That is why the best way to interpret your result is to understand where the numbers came from.

What do the numbers generally mean?

In broad terms:

• Lower VO₂ max: May indicate lower aerobic capacity relative to a suitable reference group.
• Middle-range VO₂ max: May indicate aerobic fitness around the middle of the reference population.
• Higher VO₂ max: May indicate above-average aerobic capacity for that reference group.
• Very high VO₂ max: Can occur in well-trained endurance athletes, although athletic performance depends on more than this measurement alone.

These descriptions are intentionally general. There is no universal set of cut-offs that reliably classifies every person's VO₂ max as poor, average, good, or excellent.

For a more useful interpretation, the following age-based tables show selected reference values from the Fitness Registry and the Importance of Exercise National Database (FRIEND). The study measured VO₂ max during laboratory treadmill testing in adults without known cardiovascular disease.

3. Average VO₂ Max by Age for Men

The table below shows the median and 75th-percentile values from one widely cited FRIEND reference study.

The median represents the middle of the study group: approximately half of the participants recorded a value below it and half recorded a value above it. The 75th percentile represents a value higher than that of approximately 75% of the reference group.

Age group	Median VO₂ max	75th-percentile VO₂ max
20–29 years	48.0	55.2
30–39 years	42.4	49.2
40–49 years	37.8	45.0
50–59 years	32.6	39.7
60–69 years	28.2	34.5
70–79 years	24.4	30.4

Values are in mL/kg/min. Source: FRIEND treadmill reference data published in Mayo Clinic Proceedings in 2015.

What is a good VO₂ max for a man in his 20s?

In this reference group, the median VO₂ max for men aged 20–29 was 48.0 mL/kg/min. A value of 55.2 was at the 75th percentile.

This does not mean every man in his 20s should reach 48 or higher. A person who is new to exercise may have a lower score, while a trained runner or cyclist may record a much higher result.

What is a good VO₂ max for a man in his 30s?

For men aged 30–39, the median was 42.4 mL/kg/min, and the 75th-percentile value was 49.2.

If you are in this age group, use these values as reference points rather than strict targets. Your exercise history and the method used to estimate your score still matter.

What is a good VO₂ max for a man in his 40s?

The median for men aged 40–49 was 37.8 mL/kg/min, while the 75th-percentile value was 45.0.

A score around or above the median would be above the midpoint of this particular reference group. However, a score below the median does not by itself diagnose poor health or mean that improvement is impossible.

What is a good VO₂ max for a man in his 50s?

For men aged 50–59, the median was 32.6 mL/kg/min, with 39.7 at the 75th percentile.

Maintaining regular physical activity becomes particularly important as people get older. A suitable combination of aerobic exercise and strength training can help preserve physical function and support everyday activities.

What is a good VO₂ max for a man aged 60 or older?

The median in the study was 28.2 for men aged 60–69 and 24.4 for men aged 70–79.

These figures reflect age-related differences within the study population. They should not be treated as limits on what an individual can achieve. People who remain physically active can maintain relatively strong aerobic fitness as they age.

4. Average VO₂ Max by Age for Women

Women generally record lower average VO₂ max values than men in many reference populations. Differences in body composition, haemoglobin levels, heart size, and other physiological factors can contribute to these population-level patterns.

These differences do not mean that women have less value as athletes or that a particular score is automatically unhealthy. Comparisons should be made using suitable reference values.

The table below shows median and 75th-percentile values for women in the same FRIEND treadmill study.

Age group	Median VO₂ max	75th-percentile VO₂ max
20–29 years	37.6	44.7
30–39 years	30.2	36.1
40–49 years	26.7	32.4
50–59 years	23.4	27.6
60–69 years	20.0	23.8
70–79 years	18.3	20.8

Values are in mL/kg/min. Source: FRIEND treadmill reference data published in Mayo Clinic Proceedings in 2015.

What is a good VO₂ max for a woman in her 20s?

The median VO₂ max for women aged 20–29 in this reference group was 37.6 mL/kg/min. The 75th-percentile value was 44.7.

A higher score may be seen in women who participate regularly in endurance exercise, although training experience and individual physiology vary considerably.

What is a good VO₂ max for a woman in her 30s?

For women aged 30–39, the median was 30.2 mL/kg/min, while the 75th-percentile value was 36.1.

If your score is below these figures, it does not mean you cannot improve. Your current activity level, health, and the accuracy of your measurement are important considerations.

What is a good VO₂ max for a woman in her 40s?

The median in this study was 26.7 mL/kg/min for women aged 40–49, with 32.4 at the 75th percentile.

A sustainable exercise routine may help maintain or improve aerobic fitness during this stage of life. Changes in health, sleep, medication, and hormonal status can also affect exercise tolerance, so training plans should reflect individual needs.

What is a good VO₂ max for a woman in her 50s?

For women aged 50–59, the median was 23.4 mL/kg/min, and the 75th-percentile value was 27.6.

The goal is not necessarily to achieve a particular number. Maintaining the ability to walk briskly, climb stairs, cycle, swim, and carry out daily activities can be a useful practical measure of fitness alongside any formal test.

What is a good VO₂ max for women aged 60 or older?

The median values were 20.0 mL/kg/min for women aged 60–69 and 18.3 for women aged 70–79.

These are reference values from a specific study population, not universal standards for every older woman. Exercise history, medical conditions, testing equipment, and regional differences can all affect how well these values apply to an individual.

5. How to Read a VO₂ Max Chart Correctly

Age-based charts are useful, but they can be misleading if you treat them as universal scorecards.

The FRIEND study used laboratory cardiopulmonary exercise testing on a treadmill. Other reference charts may use cycling tests, estimated exercise capacity, or data from a different population.

That difference matters.

A score from a laboratory test is not always directly interchangeable with a score estimated by a smartwatch. Cycling and treadmill tests can also produce different results in the same person because the muscles, movement patterns, and exercise protocols differ.

When reviewing a VO₂ max chart, ask these questions:

How was the score measured?

Was it directly measured in a laboratory or estimated by a device?

Who was included in the reference group?

Were participants healthy adults, athletes, or people with existing medical conditions?

Does the chart account for age and sex?

A comparison with the wrong group can create a misleading impression.

Is it a median, percentile, or category?

These describe different things.

Are you comparing results from the same testing method?

Different methods can produce different values.

The most useful approach is to use an appropriate reference chart and then track your own results over time using a consistent method.

6. What Is a Healthy VO₂ Max?

People often search for a healthy VO₂ max because they want to know whether their score indicates good cardiovascular health.

VO₂ max can provide useful information about cardiorespiratory fitness, and research has found an association between higher fitness and better health outcomes. However, a VO₂ max score alone cannot determine whether you are healthy.

A person may have a relatively high VO₂ max and still have high blood pressure, abnormal cholesterol, or another health concern. Conversely, someone with a lower score may have other favourable health measurements.

A healthcare professional can interpret a measured result in the context of your symptoms, medical history, medications, and other risk factors.

Does a low VO₂ max mean something is wrong?

Not necessarily. A low result may reflect limited exercise experience, a sedentary lifestyle, the estimation method, or a health issue that affects exercise capacity.

If your score is unexpectedly low, has declined significantly, or comes with unusual breathlessness, chest discomfort, dizziness, or a noticeable reduction in your ability to perform everyday activities, discuss it with a healthcare professional.

Do not rely on a fitness watch to diagnose a medical condition.

Is a higher VO₂ max always better?

Higher aerobic capacity is generally favourable for endurance performance, but chasing the highest possible score is not necessary for everyone.

A person's health depends on many factors, including physical activity, strength, nutrition, sleep, blood pressure, metabolic health, and medical history. For general fitness, a sustainable routine and improvements in everyday exercise tolerance may be more useful goals than reaching an elite-athlete score.

7. What Is the Highest VO₂ Max Ever Recorded?

There is no simple, universally accepted record that covers every athlete, testing laboratory, and measurement protocol.

Published reports have described extremely high values in elite endurance athletes. Cleveland Clinic has reported a value of 97.5 mL/kg/min associated with Norwegian cyclist Oskar Svendsen.

Such figures are exceptional and should not be used as everyday fitness targets. Results can depend on the test protocol, equipment, and conditions, and an isolated record does not establish what a typical person should achieve.

Elite endurance athletes often have years of structured training behind them. Their training volumes, recovery needs, and performance goals differ considerably from those of people exercising primarily for health.

For most people, it makes more sense to focus on improving or maintaining personal fitness than to compare themselves with elite athletes.

8. What Factors Affect Your VO₂ Max?

Several factors influence your VO₂ max. Some are modifiable, while others are more difficult or impossible to change.

Age

VO₂ max generally declines with age. The rate of change varies from person to person and can be influenced by activity levels, health, and other factors.

Age-related decline does not mean fitness improvements are impossible later in life. Regular physical activity can help preserve aerobic capacity and physical function.

Sex and Physiology

Reference values differ between men and women in many populations. Differences in body composition, blood oxygen-carrying capacity, and cardiovascular physiology can contribute to these patterns.

These are population-level trends. They do not predict an individual's exact score.

Genetics

Genetics influence aerobic capacity and how a person responds to training. Some people naturally start with higher values or improve more quickly than others.

This is one reason two people following the same exercise plan may achieve different results.

Exercise History

People who regularly participate in activities such as running, cycling, swimming, and other forms of aerobic exercise often develop greater cardiorespiratory fitness than people who are largely inactive.

Training consistency, duration, intensity, and recovery all contribute to the results.

Body Composition

VO₂ max is commonly expressed relative to body weight. As a result, changes in body weight can affect the reported number even when absolute oxygen use has changed less.

For example, if two people have the same absolute oxygen uptake but different body weights, their relative VO₂ max values will differ. This is one reason the score should be interpreted alongside other measures rather than in isolation.

Health Conditions and Medication

Certain heart, lung, blood, and metabolic conditions can affect exercise capacity. Some medications can also influence heart-rate responses or exercise tolerance.

If you have a chronic health condition or take medication that affects your heart rate, seek appropriate guidance before using VO₂ max estimates to make major changes to your exercise plan.

9. How Is VO₂ Max Measured?

There are several ways to measure or estimate VO₂ max. They do not all provide the same level of accuracy.

Laboratory Cardiopulmonary Exercise Testing

A laboratory cardiopulmonary exercise test, often called CPET, is a common reference method for directly measuring oxygen uptake.

During the test, you walk or run on a treadmill or exercise on a stationary bike while the workload gradually increases. You usually wear a mask or mouthpiece connected to equipment that measures the gases you breathe in and out.

The equipment estimates how much oxygen your body uses and how much carbon dioxide it produces as exercise becomes harder.

This type of test can provide detailed information about exercise capacity. It may be used in sports science or clinical assessment when appropriate.

A maximal test is demanding, so the suitability of testing should be assessed by qualified professionals, especially for people with known medical conditions or symptoms.

Smartwatches and Fitness Trackers

Many consumer devices estimate VO₂ max using information such as heart rate, movement, pace, age, body weight, and recorded exercise sessions.

These estimates can be useful for tracking trends, but they are not equivalent to direct laboratory measurement. Research reviews have found that wearable estimates can differ considerably from laboratory values for individual users.

The accuracy depends on the device, its algorithm, the quality of the sensor data, and the conditions under which the activity is recorded.

If you use a fitness watch, focus on trends over time rather than reacting to every small change in the score.

Field Tests

Some exercise protocols estimate VO₂ max using running distance, walking performance, or other measures of exercise capacity.

These can be practical options when laboratory testing is not available. However, the result remains an estimate and may be affected by pacing, terrain, weather, motivation, and the person's familiarity with the activity.

For most people, there is no need to perform an exhausting self-test just to obtain a VO₂ max number.

10. How to Improve Your VO₂ Max

If your VO₂ max is lower than you would like, there are practical ways to work on your aerobic fitness.

The best starting point depends on your current activity level. Someone who is inactive may improve with regular walking, while an experienced runner may need a more structured programme to make further progress.

Start With Regular Aerobic Exercise

Walking, cycling, swimming, jogging, and similar activities can help develop aerobic fitness.

If you are new to exercise, begin with a manageable duration and intensity. You do not need to start with hard intervals or long workouts.

For example, you might begin with a 10–15-minute walk and gradually extend the duration as your fitness and recovery improve.

Build a Consistent Weekly Routine

Consistency matters more than occasional very hard sessions.

The World Health Organization recommends that adults generally aim for 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous-intensity activity, or an equivalent combination. Adults should also include muscle-strengthening activity involving major muscle groups on at least two days each week.

These are general public-health recommendations, not a requirement to train at a specific VO₂ max zone. If you are currently inactive, begin with an amount you can manage and build gradually.

Include Moderate-Intensity Sessions

Moderate-intensity aerobic exercise allows you to sustain movement while breathing more heavily than at rest.

Examples include brisk walking, cycling at a steady pace, swimming, or other activities suited to your fitness level.

These sessions can help you accumulate exercise time and establish a foundation before adding more demanding training.

Consider Higher-Intensity Intervals When Appropriate

For people who already exercise regularly and can tolerate harder efforts, interval training may help improve cardiorespiratory fitness.

A session may alternate short periods of faster exercise with easier recovery periods. The exact structure depends on fitness, goals, and the activity being performed.

Hard intervals are not essential for every person. Beginners and people with certain medical conditions may need a more gradual approach or professional guidance before attempting them.

Add Strength Training

Strength training does not replace aerobic exercise, but it supports a balanced fitness programme.

Exercises that strengthen the major muscle groups can improve muscular function and help with everyday activities. A combination of aerobic and strength training is often a practical long-term approach.

Progress Gradually

Avoid increasing training frequency, duration, and intensity all at once.

If your current routine consists of three short walks each week, you might first make those sessions more consistent, then gradually extend one or two of them.

Your body needs time to adapt. Persistent fatigue, worsening pain, or a decline in everyday functioning may indicate that your workload needs to be reduced or reviewed.

Support Recovery

Sleep, nutrition, hydration, and rest all affect how well you tolerate exercise.

Eat a balanced diet that meets your energy and nutritional needs, drink fluids appropriate to your activity and health, and allow recovery between demanding sessions.

No single food or supplement can replace the training stimulus needed to improve aerobic fitness.

11. A Simple Weekly Plan to Support Aerobic Fitness

The following is an example for a generally healthy adult who can already tolerate light-to-moderate activity. It is not a personalised exercise prescription.

Day	Suggested activity	Example duration
Monday	Brisk walking or cycling	20–30 minutes
Tuesday	Strength training	20–30 minutes
Wednesday	Comfortable aerobic activity	20–30 minutes
Thursday	Rest or gentle movement	As comfortable
Friday	Brisk walking, cycling, or swimming	20–30 minutes
Saturday	Longer, comfortable aerobic session	30–40 minutes
Sunday	Rest or light activity	As comfortable

Adjust the plan to suit your current fitness, health, and schedule. If you are new to exercise, start with shorter sessions. If you already train regularly, a more specific programme may be appropriate.

The goal is to build a routine that you can maintain and recover from. You do not need to exercise at high intensity every day to improve your cardiovascular fitness.

12. How Long Does It Take to Improve VO₂ Max?

There is no fixed timeline for everyone.

People who are new to exercise may notice improvements in exercise tolerance over several weeks, although measurable changes in VO₂ max vary according to training, health, genetics, and the method used to measure it.

Someone who is already highly trained may experience smaller changes and need a more carefully structured programme to make further gains.

A few principles can help you assess progress:

• Compare results from the same device or testing method when possible.
• Avoid treating tiny changes as definite improvements or declines.
• Record your exercise duration and perceived effort.
• Notice whether familiar activities become easier.
• Allow sufficient recovery and avoid testing yourself maximally too often.

If you use a smartwatch, remember that estimates can fluctuate because of sensor readings, weather, terrain, fatigue, and changes in the algorithm. A small movement in the number does not necessarily reflect a real change in your aerobic capacity.

13. Do Supplements Improve VO₂ Max?

People interested in cardiovascular fitness may also explore supplements and other wellness products. However, a product's presence in a supplement catalogue does not establish that it improves VO₂ max.

GetCardioSupport.com, associated with Florida Nutrition Centre, lists products such as Cardio Support Supplement, Daily Antioxidant Enzyme, and Natto LP Supplement. These are dietary supplements, not substitutes for aerobic exercise or a structured fitness plan.

There is not enough evidence to recommend these products specifically for increasing VO₂ max. Their suitability depends on the ingredients, doses, evidence for the intended use, a person's health, and possible medication interactions.

If you are considering a supplement, review its full ingredient list and speak with a qualified healthcare professional or pharmacist if you have a medical condition or take prescription medication. This is particularly important for products containing enzymes or herbs that may interact with medicines or affect bleeding risk.

For improving aerobic fitness, the most established starting points remain regular physical activity, gradual training progression, appropriate recovery, and a balanced diet. Supplements should not be used to replace prescribed medical treatment.

14. When Should You Speak With a Healthcare Professional?

A fitness score is not a diagnosis, but unexpected changes in exercise capacity deserve attention.

Consider speaking with a healthcare professional if:

• Your VO₂ max estimate falls noticeably and remains low across repeated measurements.
• You experience unusual breathlessness during ordinary activities.
• Your exercise tolerance declines without an obvious explanation.
• You develop chest discomfort, dizziness, fainting, or unusual palpitations during exercise.
• You have a known heart or lung condition and want to increase training intensity.

Seek urgent medical attention for severe or persistent chest pain, fainting during exercise, or serious breathing difficulty.

If you have a chronic condition, your clinician can help determine whether you need a supervised exercise programme, a formal fitness assessment, or adjustments based on medication and symptoms.

15. Frequently Asked Questions About VO₂ Max

What is a good VO₂ max for my age?

A good score depends on your age, sex, and the testing method. Use an appropriate reference chart to understand how your result compares with a similar group. Avoid treating any single number as a universal health target.

What is a good VO₂ max for women?

There is no single value that applies to every woman. Reference scores generally decline with age, and values differ across study populations and testing methods. The women's table in this article provides median and 75th-percentile examples from one laboratory treadmill reference study.

What is a good VO₂ max for men?

A good value depends on age, training history, health, and measurement method. The men's table above provides reference values from the FRIEND treadmill study, but these should be used as general comparisons rather than personal medical targets.

What is an average VO₂ max?

The average depends on the population being studied. In the FRIEND reference study, the median treadmill-tested VO₂ max was 48.0 mL/kg/min for men aged 20–29 and 37.6 for women in the same age group. Median values were lower in older age groups.

Is a VO₂ max of 40 good?

A score of 40 mL/kg/min may be above the median for some age and sex groups and below the median or closer to the middle for others. To interpret it properly, compare it with an appropriate reference chart and consider how the score was measured.

Is a VO₂ max of 50 good?

A score of 50 mL/kg/min represents relatively high aerobic capacity in many adult reference groups, but its percentile depends on age, sex, and the test method. Some endurance athletes record higher values, while a person does not need to reach 50 to benefit from regular physical activity.

Does VO₂ max naturally decrease with age?

VO₂ max generally declines with age, although the rate differs between individuals. Physical activity and training can help maintain aerobic fitness, and people can improve their fitness at different stages of adulthood.

Can a smartwatch accurately measure VO₂ max?

A smartwatch estimates VO₂ max using sensor data and an algorithm. It can be useful for observing trends, but individual estimates can differ from laboratory measurements. A clinical or sports-laboratory test is more appropriate when a precise measurement is needed.

Can I improve VO₂ max by walking?

Yes, walking can help improve aerobic fitness, particularly if you are starting from a low activity level. As your fitness improves, you may need to increase the duration, pace, or challenge gradually to continue progressing.

Is VO₂ max the only measure of cardiovascular health?

No. VO₂ max is one measure of cardiorespiratory fitness. Blood pressure, cholesterol, blood glucose, symptoms, medical history, and other factors also matter. A high VO₂ max does not rule out every health concern.

Conclusion: Focus on Progress, Not Just the Number

A good VO₂ max depends on your age, sex, testing method, and individual circumstances. Age-based reference charts can help you understand your score, but they should not be treated as strict targets or used to diagnose a health condition.

The most useful approach is to establish a baseline, build a consistent exercise routine, and assess changes over time. Walking, cycling, swimming, and other aerobic activities can help support cardiovascular fitness, while strength training, sleep, nutrition, and recovery contribute to a balanced lifestyle.

You do not need an elite athlete's VO₂ max to benefit from exercise. Start at a level that suits your current fitness, increase your activity gradually, and seek professional guidance when your health or symptoms call for it.

The goal is not simply to achieve a higher number. It is to build and maintain the fitness that helps you stay active, capable, and well over the long term.

Medical Disclaimer

This article is for general educational purposes only and does not provide individual medical advice, diagnosis, or treatment. VO₂ max values are reference estimates and may not apply equally to all populations. Speak with a qualified healthcare professional before making substantial changes to your exercise routine if you have a medical condition, take medication that affects exercise response, or experience concerning symptoms during physical activity.