VO2max Chart by Age and Sex: What Is a Good VO2max?

You have your VO2max number from a watch, an app or a lab test. Now the real question: is it good? The answer depends on your age and sex. These charts show where you stand.

What is a good VO2max?

A good VO2max is about 42 to 45 ml/kg/min for men aged 20 to 29 and about 36 to 39 for women aged 20 to 29. It is lower at older ages: for runners aged 50 to 59, good is about 35 to 38 for men and 29 to 32 for women.

VO2max is measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). New to the number? Start with our guide What is VO2max, and how do you track it?

VO2max chart for men

VO2max levels for men, in ml/kg/min.
Age	Poor	Fair	Good	Excellent	Powerful
20–29	under 38	38–41	42–45	46–51	52+
30–39	under 36	36–39	40–43	44–49	50+
40–49	under 34	34–37	38–41	42–47	48+
50–59	under 31	31–34	35–38	39–44	45+
60+	under 28	28–31	32–35	36–41	42+

VO2max chart for women

VO2max levels for women, in ml/kg/min.
Age	Poor	Fair	Good	Excellent	Powerful
20–29	under 32	32–35	36–39	40–45	46+
30–39	under 30	30–33	34–37	38–43	44+
40–49	under 28	28–31	32–35	36–40	41+
50–59	under 25	25–28	29–32	33–36	37+
60+	under 22	22–25	26–29	30–33	34+

Under 20? Use the 20 to 29 row. The levels are based on the common VO2max norm charts used in fitness testing (Cooper Institute and ACSM style percentiles), rounded to whole numbers. They describe the general population, not only runners.

How to read the charts

Find your VO2max from a watch, an app, a lab test or a field test such as the Cooper 12-minute run.
Pick the chart for your sex.
Find your age row.
See which column your number falls in. Example: a 35-year-old woman with a VO2max of 41 is in the Excellent level (38 to 43).

What the levels mean

Level	What it usually means
Poor	Below average for your age. Regular easy running will lift it quickly.
Fair	Around average. A good base to build on.
Good	Above average. Typical for people who run or train regularly.
Excellent	Well above average. Common in runners who train with structure.
Powerful	Top level for your age. Strong club and competitive runners.

Why VO2max differs by age and sex

AgeYour maximum heart rate drops slowly with age, so your heart can pump less blood at its top speed. VO2max tends to decline over the years, but training slows this a lot.

SexOn average, men have larger hearts, more haemoglobin (the part of blood that carries oxygen) and less body fat, so their VO2max per kilogram is higher. That is why women and men have separate charts.

For reference: the topElite endurance runners often measure in the 70s and 80s, and some have been tested above 85. You do not need anything close to that to run well and enjoy it.

How accurate is your VO2max number?

A lab test on a treadmill with a mask is the gold standard. Watches and apps estimate VO2max from your pace and heart rate, and are usually within a few points of a lab test for runners with good data. Use the same tool over time and watch the trend: it matters more than any single number.

How to move up a level

Run regularly: 3 to 5 times a week, mostly easy.
Add one interval session a week, such as 4 × 4 minutes hard with 3 minutes easy jogging between.
Build your weekly distance slowly, about 10% a week, with a lighter week every 3 to 4 weeks.
Be patient: most runners see a change after 4 to 6 weeks. Read the full plan in How to improve your VO2max.

How to see your VO2max level in Windlace

Add your runs with your phone, your COROS watch or a file. No lab test needed.
Set your age and sex in your profile so the right chart is used.
Open the Fitness tab. See your VO2max with its level, Poor to Powerful, for people of your sex and age group, using the same numbers as the charts above.
Follow the trend as your training works.

Your VO2max level on the Fitness tab (left) and your profile (right).

Key takeaways

A good VO2max for ages 20 to 29 is about 42 to 45 for men and 36 to 39 for women.
The levels go Poor, Fair, Good, Excellent, Powerful, and come down slowly with age.
Men and women have separate charts because of differences in heart size, blood and body fat.
Watch and app estimates are usually within a few points; follow the trend.
Regular easy running plus one interval session a week moves most runners up a level.

Frequently asked questions

What is an average VO2max?

Around the Fair level for your age and sex: for example about 36 to 39 for men aged 30 to 39 and about 30 to 33 for women aged 30 to 39 on these charts.

What is a good VO2max for a 40-year-old?

For ages 40 to 49, Good is about 38 to 41 for men and 32 to 35 for women. Excellent starts at 42 for men and 36 for women.

What is a good VO2max for a 50-year-old?

For ages 50 to 59, Good is about 35 to 38 for men and 29 to 32 for women.

Is a VO2max of 50 good?

Yes. For men it is Excellent in their 20s and Powerful from age 30. For women it is Powerful at every age on these charts.

Can VO2max go up after 50?

Yes. Runners of any age can raise their VO2max with regular training, especially if they are not already training hard.

Find your VO2max levelAdd your runs and Windlace shows your VO2max and level for your age and sex.

Get Started, it's free

Windlace Editorial TeamGuides on training, fitness and racing from the team behind Windlace, Your AI Running App. We write in plain words and check our facts against published research.

VO2max chart by age and sex: what is a good VO2max?