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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
|