VO2 Max
VO2 max (maximal oxygen uptake) measures the maximum rate at which your body can use oxygen during intense exercise. It's widely considered the gold standard for cardiovascular fitness and a strong predictor of all-cause mortality. Read more on Wikipedia
Data source: FRIEND Registry About this study
VO2 Max Norms by Age and Sex (ml/kg/min)
| Age | Sex | Percentile | ||||
|---|---|---|---|---|---|---|
| 5th | 25th | 50th | 75th | 95th | ||
| 20-29 | Male | 31.1 | 37.1 | 42.5 | 49 | 57 |
| Female | 24.3 | 29.7 | 35.2 | 41 | 49.6 | |
| 30-39 | Male | 28.7 | 34.5 | 40 | 46 | 54.3 |
| Female | 22 | 27.2 | 32.3 | 38 | 46.5 | |
| 40-49 | Male | 25.5 | 31.3 | 37 | 43 | 51.5 |
| Female | 19.5 | 24.5 | 29.5 | 35 | 43.5 | |
| 50-59 | Male | 23.5 | 29.4 | 35.2 | 41 | 49.7 |
| Female | 17.5 | 22.3 | 27 | 32.5 | 41 | |
| 60-69 | Male | 20.3 | 25.7 | 31 | 36.7 | 45 |
| Female | 15 | 19.3 | 23.5 | 28.5 | 36.8 | |
| 70-79 | Male | 17 | 21.8 | 26.5 | 32 | 40.2 |
| Female | 12.5 | 16.3 | 20 | 24.5 | 32 | |
| 80+ | Male | 14 | 18 | 22 | 27 | 35 |
| Female | 10 | 13.2 | 16.5 | 20.5 | 27.5 | |
What to expect by age group
Among adults in their 30s, the middle 50% score roughly 35 to 46 ml/kg/min for men and 27 to 38 ml/kg/min for women. VO2 max declines steadily with each decade in both sexes, with men scoring around 8 ml/kg/min higher than women on average. Scores below 35 ml/kg/min (men) or 27 ml/kg/min (women) are typically below average for this age group; scores above 46 ml/kg/min (men) or 38 ml/kg/min (women) are above average.
| Age | Males | Females |
|---|---|---|
| 20-29 | 37.1 to 49 | 29.7 to 41 |
| 30-39 | 34.5 to 46 | 27.2 to 38 |
| 40-49 | 31.3 to 43 | 24.5 to 35 |
| 50-59 | 29.4 to 41 | 22.3 to 32.5 |
| 60-69 | 25.7 to 36.7 | 19.3 to 28.5 |
| 70-79 | 21.8 to 32 | 16.3 to 24.5 |
| 80+ | 18 to 27 | 13.2 to 20.5 |
Detailed Breakdowns
Select an age group and sex below for detailed percentile charts, tables, and ratings.
Frequently Asked Questions
What is a good VO2 max for my age?
VO2 max varies by age and sex. Use the percentile table above to compare your score. The 50th percentile represents the median for your demographic.
How is VO2 max measured?
VO2 max is typically measured during a graded exercise test on a treadmill or cycle ergometer, using a metabolic cart to analyze expired gases. The FRIEND Registry norms on this page aggregate data from multiple clinical exercise testing sites, exact protocols varied across sites.
Can you improve your VO2 max?
Yes. Aerobic training, particularly high-intensity interval training (HIIT), can improve VO2 max. Improvements of 15-20% are common with consistent training.