VO2 max measures aerobic fitness by showing how well your body uses oxygen. Furthermore, VO2 max is useful for predicting your quality of life as you age. Tracking and maintaining a high VO2 max can help you stay healthy.
What is VO2 Max?
VO2 max is the maximum (max) amount (V) of oxygen (O2) your body can use during exercise. The more oxygen your body can use, the more fit you are. Oxygen enters the body through breathing. Then, the lungs absorb the oxygen and convert it to energy. Your body then uses that energy, producing carbon dioxide (CO2) as a by-product. Your body then removes CO2 by exhaling. The higher your VO2 max, the more oxygen your body can consume and convert to energy.
What is a Good VO2 Max?
Some key factors can affect your VO2 max. However, some factors like your age and genetics are uncontrollable (at least as of the time of this article). Although, most of your oxygen uptake is manageable since it depends on your fitness level. Since there are a variety of factors, here are some averages from the American College of Sports Medicine based on your age and gender at birth:
Typical VO2 Max for Those Born Male
| Age | 20-29 | 30-39 | 40-49 |
|---|---|---|---|
| Superior | >55.4 | >54 | >52.5 |
| Excellent | 51.1 | 48.3 | 46.4 |
| Good | 45.4 | 44 | 42.4 |
| Fair | 41.7 | 40.5 | 38.5 |
| Poor | 37.8 | 36.7 | 34.9 |
| Very Poor | <37.8 | <36.7 | <34.9 |
| Age | 50-59 | 60-69 | 70+ |
|---|---|---|---|
| Superior | >49 | >45.8 | >42.1 |
| Excellent | 43.4 | 39.6 | 36.7 |
| Good | 39.2 | 35.5 | 32.3 |
| Fair | 35.6 | 32.3 | 29.4 |
| Poor | 32 | 28.7 | 25.7 |
| Very Poor | <32 | <28.7 | <25.7 |
Typical VO2 Max for Those Born Female
| Age | 20-29 | 30-39 | 40-49 |
|---|---|---|---|
| Superior | >49.7 | >47.4 | >45.3 |
| Excellent | 43.9 | 42.4 | 39.7 |
| Good | 39.5 | 37.8 | 36.3 |
| Fair | 36 | 34.4 | 33 |
| Poor | 32.3 | 30.9 | 29.4 |
| Very Poor | <32.3 | <30.9 | <29.4 |
| Age | 50-59 | 60-69 | 70+ |
|---|---|---|---|
| Superior | >41.1 | >37.8 | >36.7 |
| Excellent | 36.7 | 33 | 30.9 |
| Good | 33 | 30 | 28.1 |
| Fair | 30.2 | 27.5 | 25.9 |
| Poor | 27 | 24.7 | 23.8 |
| Very Poor | <27 | <24.7 | <23.8 |
Although there isn’t one number to achieve, you should aim for good or higher.
Your VO2 max typically declines as you age or if you stop exercising. Fortunately, you can improve it even if you only occasionally do intense exercise. Moreover, cardio activities can maintain and improve your VO2 max and open various options that make exercise more enjoyable. If you enjoy exercising, you’re more likely to keep doing it.
Why Should You Increase Your VO2 Max?
It’s simple: it will help you live longer. In fact, one study found that increasing your VO2 max helps maintain your health and physical fitness as you age. Who doesn’t want to be mobile and able-bodied well into their later years?
Although the long-term benefits are compelling, there are many daily benefits that you will notice within a few weeks as you become fitter. You will feel more energetic and less exhausted doing daily activities such as housework or climbing stairs. Moreover, you may notice you can go longer while exercising. Also, you may feel less stressed and get sick less often.
How Can You Measure Your VO2 Max?
VO2 max tests are typically done in a lab or hospital by a cardiologist or certified fitness specialist. Some tests focus more on athletes and trained individuals, while others are for people who are untrained or new to exercise.
| Trained Individuals | Anyone |
|---|---|
| 2.4 km run test | Cooper 1.5-mile walk-run test |
| Astrand treadmill test | Rockport 1-mile walk test |
| Multistage Fitness Test | Treadmill test |
Unfortunately, some of these tests involve money and resources. You can do some of these tests yourself or use a smartwatch, fitness tracker, or calculator to estimate your VO2 max.
However, if you can’t do any of these tests yourself. A 16-year study on all-cause mortality suggests your resting heart rate can be used to estimate your VO2 max if other methods are not an option for you.
The Takeaway
VO2 max is good for measuring aerobic fitness because it tells you how well your body uses oxygen. Furthermore, it is also a strong indicator of your quality of life as you age. Therefore, it is worth tracking to maintain a good or higher score to help you stay healthy throughout your life.
FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your activities and workouts. Also, FitTrend allows you to connect certain smartwatches and trackers to your account to make it easier for you to update your journal automatically. Create your account today and start using FitTrend for free!
Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Our calculator estimates your VO2 max using three different methods. If you’re untrained, you should discuss it with your doctor or specialist before taking any test that requires physical exertion. Otherwise, you can do the resting heart rate test.
- Resting Heart Rate – Find your resting heart rate by taking your pulse for 20 seconds comfortably while sitting quietly or lying down. Next, put your pulse, sex at birth, and your age into the calculator. Then, click Calculate.
- Rockport Walking Test – Start a stopwatch and walk as quickly as possible without breaking into a jog on a flat surface or treadmill. After 1 mile (1.609km), stop your stopwatch and take your pulse for 10 seconds. Next, add your details, time, and pulse into the calculator. Then, click Calculate.
- 1.5 Mile (2.4km) Test – This test is intended for active athletes. Start a stopwatch and run for 1.5 miles (2.4km) as quickly as possible. Next, put your time into the calculator. Then, click Calculate.
