VO2 max is one of the most powerful indicators of your fitness level. But whether your number is considered good depends heavily on your age and sex. Here’s everything you need to know to understand and improve your VO2 max.
What Exactly Is VO2 Max?
VO2 max refers to the maximum amount of oxygen your body can use during intense exercise. A higher VO2 max means your heart, lungs, and muscles are working efficiently to support endurance activities.
How Age and Sex Impact Your VO2 Max
VO2 max naturally declines as you get older, and men generally have higher numbers than women. That’s why comparing your score to people of your own age and sex is essential for an accurate assessment.
What Is Considered a Good VO2 Max?
If your VO2 max is above the 50th percentile for your age and sex, you are fitter than the average person in your group. This is often seen as a solid sign of good aerobic fitness.
What Defines a Very Good VO2 Max?
Being in the top 25% for your age and sex — above the 75th percentile — indicates a very good VO2 max. This places you among the fittest individuals compared to your peers.
Average VO2 Max for Men
In men aged 20–29, an average VO2 max is around 48 ml/kg/min, while an outstanding score exceeds 55 ml/kg/min. VO2 max steadily decreases with each decade of life.
Average VO2 Max for Women
For women aged 20–29, an average VO2 max is around 37–38 ml/kg/min. A very strong fitness level is shown with numbers above 45 ml/kg/min, which similarly decline with age.
How Is VO2 Max Measured?
The gold standard for measuring VO2 max is a lab test involving exercise equipment and a breathing mask. While smartwatches can estimate VO2 max, lab results provide much more accurate readings.
Does Body Weight Influence VO2 Max?
Since VO2 max is measured relative to body weight, having a higher body fat percentage can lower your score even if your cardiovascular system is functioning well.
The Highest VO2 Max Values Among Athletes
Elite endurance athletes like cyclist Oskar Svendsen and runner Kilian Jornet have recorded extraordinary VO2 max scores above 90, setting the benchmark far above average fitness levels.
How You Can Improve Your VO2 Max
High-intensity interval training (HIIT) that pushes you close to your current VO2 max is the best method for improvement. Focus on intervals of 3–5 minutes for optimal gains.
The article is based on information from Marathon Handbook