Vo2 Max

VO₂ max is among the most reliable indicators of your cardiovascular fitness level. It gives you an idea of how efficiently your body uses oxygen during exercise. VO2 max helps measure your stamina and heart health.

What Is VO2 Max?

It indicates the upper limit of your body’s ability to use oxygen while exercising.

It shows the fitness of your heart and lungs. That means the higher the VO2 max, the more O2 your body can consume to generate ATP for energy.

How To Measure VO2 Max?

You can measure VO2 max using different methods. For instance,

Laboratory Tests

It is the most effective method for measuring VO2 max. Here, you exercise on a treadmill or bike with a mask that measures oxygen.

Submaximal Tests

It is an easy method. Here, the Rockport One-Mile Walk Test or Åstrand-Rhyming Cycle Test is used to estimate VO₂ max.

Field Tests

In this test, the Cooper 12-minute Run Test estimates VO₂ max. It is done based on the distance you have covered.

Wearable Devices

Smartwatches and fitness trackers can help you measure your VO₂ max levels.These devices use your heart rate data to calculate. However, these are less precise.

What Is the Ideal VO2 Max?

Here is the chart for ideal VO2 max.

Good VO2 max by age and sex

Typical VO₂ max for people born male (mL/kg/min)

Age	20–29	30–39	40–49	50–59	60–69	70–79
Superior	55.4 mL/kg/min	54 mL/kg/min	52.5 mL/kg/min	48.9 mL/kg/min	45.7 mL/kg/min	42.1 mL/kg/min
Excellent	51.1 mL/kg/min	48.3 mL/kg/min	46.4 mL/kg/min	43.4 mL/kg/min	39.5 mL/kg/min	36.7 mL/kg/min
Good	45.4 mL/kg/min	44 mL/kg/min	42.4 mL/kg/min	39.2 mL/kg/min	35.5 mL/kg/min	32.3 mL/kg/min
Fair	41.7 mL/kg/min	40.5 mL/kg/min	38.5 mL/kg/min	35.6 mL/kg/min	32.3 mL/kg/min	29.4 mL/kg/min
Poor	<41>	<40>	<38>	<35>	<32>	<29>

Typical VO₂ max for people born female (mL/kg/min)

Age	20–29	30–39	40–49	50–59	60–69	70–79
Superior	49.6 mL/kg/min	47.4 mL/kg/min	45.3 mL/kg/min	41.1 mL/kg/min	37.8 mL/kg/min	36.7 mL/kg/min
Excellent	43.9 mL/kg/min	42.4 mL/kg/min	39.7 mL/kg/min	36.7 mL/kg/min	33 mL/kg/min	30.9 mL/kg/min
Good	39.5 mL/kg/min	37.8 mL/kg/min	36.3 mL/kg/min	33 mL/kg/min	30 mL/kg/min	28.1 mL/kg/min
Fair	36.1 mL/kg/min	34.4 mL/kg/min	33 mL/kg/min	30.1 mL/kg/min	27.5 mL/kg/min	25.9 mL/kg/min
Poor	<36>	<34>	<33>	<30>	<27>	<25>

Good VO2 max by activity level

VO₂ max Averages for Men (18–45 years)

Activity Level	Average VO₂ max (mL/kg/min)
Sedentary	35–40 mL/kg/min
Active	42.5–46.4 mL/kg/min
Very Active	≤ 85 mL/kg/min

VO₂ max Averages for Women (18–45 years)

Activity Level	Average VO₂ max (mL/kg/min)
Sedentary	27–30 mL/kg/min
Active	33.0–36.9 mL/kg/min
Very Active	≤ 77 mL/kg/min

VO2 Max Calculator