VO2 Max by Age: What's a Good Score?

# VO2 Max by Age: What's a Good Score?

One of the most common questions people ask after learning about VO2 max is "where do I stand?" Understanding how your VO2 max compares to others your age helps you set realistic goals and identify whether cardiovascular fitness should be a priority in your training.

How VO2 Max Changes with Age

VO2 max peaks in most people between their mid-20s and early 30s, then declines at roughly 10 percent per decade in sedentary individuals. This decline is driven by several age-related changes: decreased maximum heart rate (roughly one beat per minute per year), reduced stroke volume, lower muscle mass, decreased mitochondrial function, and reduced physical activity levels.

However, the rate of decline is heavily influenced by training status. Active individuals who maintain consistent cardiovascular training may experience only a 5 percent decline per decade, and some studies have shown that masters athletes maintain remarkably high VO2 max values well into their 60s and 70s.

The practical implication is significant. A sedentary 30-year-old with a VO2 max of 35 mL/kg/min may find themselves below 25 by age 50, while a consistently active 50-year-old might maintain a VO2 max of 40 or higher. The active 50-year-old has better cardiovascular fitness than the sedentary person 20 years younger.

Normative Values by Age and Sex

The following tables represent approximate percentile ranges. Values come from large population studies and are expressed in mL/kg/min. Keep in mind that these are population averages that include both sedentary and active individuals.

Men

Ages 20-29

• Poor: below 33
• Below average: 33-36
• Average: 36-42
• Above average: 42-46
• Excellent: 46-53
• Superior: above 53

Ages 30-39

• Poor: below 31
• Below average: 31-35
• Average: 35-41
• Above average: 41-45
• Excellent: 45-49
• Superior: above 49

Ages 40-49

• Poor: below 28
• Below average: 28-33
• Average: 33-39
• Above average: 39-43
• Excellent: 43-48
• Superior: above 48

Ages 50-59

• Poor: below 25
• Below average: 25-30
• Average: 30-36
• Above average: 36-40
• Excellent: 40-45
• Superior: above 45

Ages 60-69

• Poor: below 22
• Below average: 22-26
• Average: 26-32
• Above average: 32-36
• Excellent: 36-41
• Superior: above 41

Ages 70+

• Poor: below 19
• Below average: 19-23
• Average: 23-29
• Above average: 29-33
• Excellent: 33-37
• Superior: above 37

Women

Ages 20-29

• Poor: below 28
• Below average: 28-31
• Average: 31-37
• Above average: 37-41
• Excellent: 41-47
• Superior: above 47

Ages 30-39

• Poor: below 26
• Below average: 26-30
• Average: 30-35
• Above average: 35-39
• Excellent: 39-45
• Superior: above 45

Ages 40-49

• Poor: below 24
• Below average: 24-28
• Average: 28-33
• Above average: 33-37
• Excellent: 37-42
• Superior: above 42

Ages 50-59

• Poor: below 22
• Below average: 22-26
• Average: 26-31
• Above average: 31-35
• Excellent: 35-39
• Superior: above 39

Ages 60-69

• Poor: below 19
• Below average: 19-23
• Average: 23-28
• Above average: 28-32
• Excellent: 32-36
• Superior: above 36

Ages 70+

• Poor: below 17
• Below average: 17-21
• Average: 21-26
• Above average: 26-30
• Excellent: 30-34
• Superior: above 34

Why the Sex Difference Exists

Women typically have VO2 max values 15 to 25 percent lower than men of the same age and training status. This difference is primarily due to physiological factors including lower hemoglobin concentrations (less oxygen-carrying capacity per unit of blood), smaller heart size relative to body mass (lower cardiac output), higher essential body fat percentage (which is metabolically less active but counts in the kg denominator), and lower total blood volume. These are population-level averages and there is considerable overlap between highly trained women and average or below-average men.

What Score Should You Aim For?

The Health Perspective

From a health and longevity standpoint, you do not need to be elite. The biggest reduction in all-cause mortality risk comes from moving out of the bottom 20th percentile. Going from "poor" to "average" fitness delivers more health benefit than going from "above average" to "excellent."

However, research from the Cleveland Clinic and other institutions suggests there is no upper limit to the mortality benefit of cardiorespiratory fitness. Higher is always better when it comes to health outcomes, even at the very top of the distribution.

A reasonable health-focused goal for most people is to be at or above the "above average" category for their age and sex. This provides a substantial health buffer and leaves room for the natural decline that comes with aging.

The Performance Perspective

For competitive endurance athletes, VO2 max becomes one of several performance determinants. Elite male marathon runners typically have VO2 max values of 70 to 85 mL/kg/min. Elite female marathon runners are typically in the 60 to 75 range. Competitive cyclists, rowers, and cross-country skiers show similar or even higher values.

For recreational competitors, knowing your VO2 max helps you set realistic pace targets and understand your ceiling for improvement. If your VO2 max is 45 and you want to run a sub-3-hour marathon, you will likely need to improve it significantly along with your running economy and lactate threshold.

The Aging Perspective

Perhaps the most compelling way to think about VO2 max targets involves functional independence. Research suggests that a VO2 max below approximately 18 mL/kg/min is associated with difficulty performing activities of daily living like climbing stairs, carrying groceries, and getting up from a chair.

If a sedentary person's VO2 max declines at 10 percent per decade, someone with a VO2 max of 30 at age 50 might reach that 18 threshold by their mid-70s. Someone with a VO2 max of 45 at age 50 would not reach the same threshold until well into their 90s.

Building the highest VO2 max you can in middle age creates a reserve that protects functional independence as you age. Think of it as a retirement account for your body.

The Concept of Fitness Age

Some researchers and fitness platforms have popularized the concept of "fitness age," which compares your VO2 max to population averages to determine what age group your cardiovascular fitness corresponds to. For example, a 55-year-old man with a VO2 max of 45 might have a fitness age of 35 because 45 mL/kg/min is the average for men in their mid-30s.

While fitness age is a simplification, it can be a powerful motivational tool. Knowing that your cardiovascular system is functioning like someone 20 years younger (or, conversely, 20 years older) provides concrete motivation to maintain or improve your training habits.

Factors That Influence Your VO2 Max

Genetics

Twin studies suggest that 25 to 50 percent of the variation in VO2 max between individuals is heritable. Some people have a naturally higher ceiling, and some respond more dramatically to training. The HERITAGE Family Study showed that identical training programs produced VO2 max improvements ranging from almost zero to over 40 percent across different individuals.

Body Composition

Because VO2 max is expressed relative to body weight (mL/kg/min), body composition matters. Losing excess body fat can improve your relative VO2 max even without any change in absolute oxygen uptake. A person who loses 10 kg of fat while maintaining the same cardiac output will see a meaningful increase in their mL/kg/min value.

Conversely, gaining significant muscle mass without proportional gains in cardiovascular function can slightly decrease relative VO2 max. This is one reason why very large strength athletes sometimes have lower relative VO2 max values despite having robust cardiovascular systems.

Altitude

Living and training at altitude reduces the partial pressure of oxygen in the air, which over time stimulates the production of red blood cells and hemoglobin. This can increase oxygen-carrying capacity and improve VO2 max when measured at sea level. The "live high, train low" approach has been shown to be particularly effective.

Iron Status

Iron deficiency, even without clinical anemia, can limit hemoglobin production and reduce VO2 max. This is particularly relevant for women of menstruating age, vegetarians and vegans, and high-volume endurance athletes. If your VO2 max is not improving despite consistent training, checking ferritin levels is a worthwhile step.

Tracking Progress Over Time

Rather than obsessing over a single measurement, focus on the trend. Test using the same method (field test, wearable, or lab) at regular intervals of six to twelve weeks. Look for consistent improvement over months, and recognize that progress will slow as you move further from your starting point.

If your score stops improving despite consistent training, consider whether your approach needs modification. Sometimes a shift in emphasis, such as adding more Zone 2 volume if you have been doing mostly HIIT, or vice versa, can break through a plateau.

Your VO2 max at any given moment is just a snapshot. What matters is the trajectory and whether your cardiovascular fitness is supporting the life you want to live, now and in the decades ahead.