VO2 Max by Age: Charts for Men and Women (and How to Improve It)
Your VO2 max by age is one of the strongest predictors of how long and how well you will live. It measures how much oxygen your body can use during hard exercise, and it naturally falls by roughly 10% per decade after 30. The charts below show what is typical for men and women at every age, so you can see where you stand and what to aim for.
What is VO2 max?
VO2 max is the maximum amount of oxygen your body can take in and use, measured in millilitres of oxygen per kilogram of body weight per minute (mL/kg/min). A higher number means your heart, lungs and muscles work together efficiently. Large studies link higher cardiorespiratory fitness to a lower risk of heart disease and early death.
VO2 max by age chart for men
| Age | Below average (25th percentile) | Average (50th) | Good (75th) |
|---|---|---|---|
| 20–29 | 40.1 | 48.0 | 55.2 |
| 30–39 | 35.9 | 42.4 | 49.2 |
| 40–49 | 31.9 | 37.8 | 45.0 |
| 50–59 | 27.1 | 32.6 | 39.7 |
| 60–69 | 23.7 | 28.2 | 34.5 |
| 70–79 | 20.4 | 24.4 | 30.4 |
VO2 max by age chart for women
| Age | Below average (25th percentile) | Average (50th) | Good (75th) |
|---|---|---|---|
| 20–29 | 30.5 | 37.6 | 44.7 |
| 30–39 | 25.3 | 30.2 | 36.1 |
| 40–49 | 22.1 | 26.7 | 32.4 |
| 50–59 | 19.9 | 23.4 | 27.6 |
| 60–69 | 17.2 | 20.0 | 23.8 |
| 70–79 | 15.6 | 18.3 | 20.8 |
These values come from the FRIEND registry, which collected lab-measured treadmill tests from thousands of healthy adults in the United States. If you are at or above the 75th percentile for your age, your fitness is good. Below the 25th percentile is a clear sign that more aerobic exercise will pay off.
How to measure your VO2 max
- Lab test. The most accurate method is a cardiopulmonary exercise test on a treadmill or bike, with a mask that measures your breathing.
- Smartwatch estimate. Many watches estimate VO2 max from your heart rate during runs or walks. Useful for tracking trends, less precise for a single number.
- Field tests. Simple tests such as a timed 1.5-mile run or the Rockport walking test give a reasonable estimate.
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Why VO2 max matters after 40
From midlife, VO2 max becomes a practical measure of how easily you handle daily life: climbing stairs, carrying shopping, playing with children or grandchildren. Losing aerobic fitness makes these tasks harder over time. The encouraging part is that VO2 max responds to training at any age, often by 10% to 20% within a few months for people who start from a low level.
How to improve your VO2 max by age 40, 50 and beyond
- Build an aerobic base. Do 150 minutes or more of moderate activity a week, such as brisk walking, cycling or swimming, as recommended by the World Health Organization.
- Add zone 2 cardio. Two or three sessions a week at a pace where you can talk but not sing build your aerobic engine safely.
- Include short intervals once a week. For example, 4 rounds of 4 minutes hard with 3 minutes easy. Intervals raise VO2 max faster than steady exercise alone. Check with your doctor first if you have heart problems.
- Keep your muscles strong. Strength training supports better endurance and protects your joints. See our strength training after 40 guide.
- Recover well. Sleep and rest days are when your body adapts. Read our better sleep tips.
Frequently asked questions
What is a good VO2 max for a 50-year-old?
For a 50-year-old man, a VO2 max above about 40 mL/kg/min is good, and around 33 is average. For a 50-year-old woman, above about 28 is good, and around 23 is average.
Can you increase VO2 max after 60?
Yes. Studies consistently show that older adults improve their aerobic fitness with regular training. Start gradually and build up over several weeks.
Is my smartwatch VO2 max accurate?
Watch estimates are usually within a few points of lab values, but can be off for some people. Use them to follow your progress over months rather than as an exact score.
For more on heart and endurance training, read our guide to cardio for heart health, and check how your habits add up with the free metabolic age calculator.
