VO2 max by age and gender: chart, norms, and what's a good score

If there is one number that best predicts how long you will live, it may not be your blood pressure, cholesterol, or BMI — it is your VO2 max.

A landmark 2018 study in JAMA Network Open that followed 122,007 patients over 23 years found that cardiorespiratory fitness — measured by VO2 max — was the strongest predictor of survival, surpassing smoking, diabetes, and coronary artery disease as risk factors. People in the top 2.5% of fitness had an 80% lower risk of death compared to the bottom quartile.

Your Apple Watch estimates this number every time you walk or run outdoors. But without context, the number is meaningless. Is 35 mL/kg/min good for a 50-year-old man? What about 28 for a 40-year-old woman? This guide gives you the complete reference data to answer those questions.

If your question is why a midlife cardio-fitness trend started changing around perimenopause or menopause, see VO2 max and menopause for the transition-specific interpretation.

What you’ll learn:

• VO2 max percentile charts for men and women across all age groups
• What counts as poor, fair, good, excellent, and superior fitness
• How Apple Watch estimates your VO2 max and how accurate it is
• Why VO2 max declines with age and what you can do about it

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What is VO2 max?

VO2 max (also written V̇O₂max) is the maximum amount of oxygen your body can use during intense exercise. It is measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).

Quick definition: VO2 max is your body’s maximum oxygen uptake capacity during exercise — the single best measure of cardiorespiratory fitness and a powerful predictor of longevity.

What it tells you

VO2 max reflects the combined efficiency of your lungs (taking in oxygen), heart (pumping oxygenated blood), blood vessels (delivering it), and muscles (using it). A higher VO2 max means your body is better at generating energy aerobically — which translates to better endurance, faster recovery, and greater physiological reserve.

The gold standard test

In a laboratory setting, VO2 max is measured during a graded exercise test — typically running on a treadmill or cycling on an ergometer while wearing a mask that analyzes exhaled gases. The test pushes you to maximum effort, and the point at which oxygen consumption plateaus is your VO2 max.

A field estimate such as the 20 m beep test can be practical, but its final shuttle must be interpreted with an equation matched to the protocol and population.

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VO2 max chart by age and gender

The following classification tables are based on the American College of Sports Medicine (ACSM) guidelines and data from Shvartz & Reibold (1990), updated with recent population studies.

VO2 max classification — men (mL/kg/min)

Age	Very Poor	Poor	Fair	Good	Excellent	Superior
20–29	<33	33–36	37–41	42–45	46–52	>52
30–39	<31	31–34	35–39	40–43	44–50	>50
40–49	<28	28–32	33–37	38–42	43–48	>48
50–59	<25	25–29	30–34	35–39	40–45	>45
60–69	<22	22–25	26–30	31–35	36–41	>41
70–79	<19	19–22	23–27	28–32	33–37	>37
80+	<16	16–19	20–24	25–29	30–34	>34

VO2 max classification — women (mL/kg/min)

Age	Very Poor	Poor	Fair	Good	Excellent	Superior
20–29	<28	28–31	32–35	36–39	40–46	>46
30–39	<26	26–29	30–33	34–37	38–44	>44
40–49	<24	24–27	28–31	32–35	36–42	>42
50–59	<21	21–24	25–28	29–32	33–39	>39
60–69	<18	18–21	22–25	26–29	30–36	>36
70–79	<15	15–18	19–23	24–27	28–33	>33
80+	<13	13–16	17–20	21–24	25–30	>30

Key observations

1. VO2 max peaks around age 25–30: After this, the average decline is approximately 10% per decade in sedentary individuals and 5% per decade in active people.
2. Men score 15–30% higher than women: This gap is primarily due to differences in hemoglobin concentration, heart size, and lean muscle mass — not fitness potential. Trained women often exceed untrained men of the same age.
3. The longevity threshold: Research suggests that a VO2 max above the 50th percentile for your age is associated with significantly lower mortality. Moving from “below average” to “above average” provides the single largest reduction in death risk.
4. Elite athletes reach 70–85 mL/kg/min: For context, Lance Armstrong was reportedly tested at 84, cross-country skiers regularly exceed 80, and highly trained marathon runners typically range from 65 to 75.

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What is a good VO2 max for your age?

The term “good” is relative to your age and gender. Here is a simplified breakdown:

Men — what counts as a good score

Age	Minimum Goal	Good	Excellent
20s	37	42+	46+
30s	35	40+	44+
40s	33	38+	43+
50s	30	35+	40+
60s	26	31+	36+
70s	23	28+	33+

Women — what counts as a good score

Age	Minimum Goal	Good	Excellent
20s	32	36+	40+
30s	30	34+	38+
40s	28	32+	36+
50s	25	29+	33+
60s	22	26+	30+
70s	19	24+	28+

The “fitness age” concept

Your VO2 max can also be expressed as a “fitness age.” If you are a 50-year-old man with a VO2 max of 42 mL/kg/min (which falls in the “Good” range for a 40-year-old), your cardiovascular fitness age is approximately 40 — a decade younger than your chronological age.

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How Apple Watch estimates VO2 max

Since watchOS 7, Apple Watch estimates your VO2 max without requiring a maximal exercise test. Here is how it works.

The estimation method

Apple Watch uses a submaximal prediction model that combines:

• Heart rate data during outdoor walking or running
• GPS-derived speed and elevation changes
• User profile (age, gender, height, weight)

The algorithm analyzes the relationship between your heart rate and the intensity of your movement — essentially calculating how hard your heart has to work to sustain a given pace.

How to get a reading

1. Wear your Apple Watch during an outdoor walk or run of at least 20 minutes
2. Ensure your heart rate sensor has good contact
3. Allow GPS to track your route
4. After the workout, check Health → Browse → Heart → Cardio Fitness

Accuracy

A 2022 validation study in Digital Health found that Apple Watch VO2 max estimates had a mean error of ±3.5 mL/kg/min compared to laboratory testing. This means:

• For tracking trends: Highly reliable — changes of 2+ mL/kg/min over weeks likely reflect real improvement
• For absolute value: Moderately accurate — your true VO2 max may be 3–4 points higher or lower than shown
• Best accuracy: During outdoor runs at moderate to vigorous intensity

Low cardio fitness notifications

Apple Watch will notify you if your VO2 max drops below the threshold for “Low” cardio fitness for your age and gender. This feature can be enabled in Health → Heart → Cardio Fitness → Low Cardio Fitness Notifications.

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Why VO2 max declines with age

The age-related decline in VO2 max is driven by several physiological changes:

Maximum heart rate decreases

Maximum heart rate drops by approximately 1 beat per minute per year (the classic formula: 220 minus age). Since cardiac output = heart rate × stroke volume, a lower max heart rate directly limits oxygen delivery.

Muscle mass decreases

After age 30, adults lose 3–8% of muscle mass per decade (a process called sarcopenia). Less muscle means less oxygen-consuming tissue and lower VO2 max.

Arterial stiffness increases

Stiffer arteries reduce the efficiency of blood delivery to working muscles. This contributes to both lower VO2 max and higher blood pressure.

Mitochondrial function declines

Mitochondria — the cellular powerhouses that use oxygen to produce energy — become less efficient with age. Fewer and less functional mitochondria directly reduce the body’s ability to use oxygen.

The good news

The decline is not fixed. Research shows that regular endurance training can cut the rate of decline in half — from 10% to 5% per decade. Some studies show that master athletes in their 70s maintain VO2 max values equivalent to sedentary 30-year-olds.

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5 proven ways to increase your VO2 max

1. High-intensity interval training (HIIT)

Why it works: HIIT forces your cardiovascular system to operate near maximum capacity, triggering adaptations in both oxygen delivery and utilization. A meta-analysis in Sports Medicine found that HIIT improves VO2 max 2× more effectively than moderate continuous training.

How to do it:

• 4 intervals of 4 minutes at 85–95% max heart rate
• 3 minutes of active recovery between intervals
• Perform 2–3 sessions per week

Expected results: 5–10% improvement in VO2 max within 6–8 weeks.

2. Zone 2 endurance training

Why it works: Zone 2 training builds the aerobic base by increasing mitochondrial density and capillary growth in muscles. Sustained moderate-intensity exercise (where you can hold a conversation but not sing) is the foundation of long-term cardiorespiratory development.

How to do it:

• Walk briskly, cycle, swim, or row at 60–70% max heart rate
• Sessions of 30–60 minutes
• 3–5 sessions per week

Expected results: 3–5% VO2 max improvement over 8–12 weeks, plus improved fat oxidation and endurance.

3. Progressive overload in cardio

Why it works: Gradually increasing training volume and intensity forces continued adaptation. The body improves only when challenged beyond its current capacity.

How to do it:

• Increase weekly training volume by no more than 10% per week
• Alternate between high-intensity and low-intensity days
• Include at least one rest day per week

4. Resistance training

Why it works: Building and maintaining muscle mass preserves the body’s oxygen-consuming capacity. Resistance training also improves muscle capillary density and mitochondrial function.

How to do it:

• Full-body resistance training 2–3 times per week
• Focus on compound movements (squats, deadlifts, rows, presses)
• 3–4 sets of 8–12 repetitions

5. Optimize recovery

Why it works: VO2 max adaptations happen during recovery, not during training. Poor sleep, chronic stress, and overtraining blunt the adaptive response.

How to do it:

• Sleep 7–9 hours per night
• Monitor HRV to detect overtraining
• Allow 48 hours between intense sessions for the same muscle groups

Want a detailed improvement plan? Read our complete guide on how to improve your VO2 max for science-backed protocols.

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VO2 max and biological age: what the research says

VO2 max is arguably the single most important modifiable predictor of lifespan. The evidence is overwhelming:

• The Cleveland Clinic study (2018): Among 122,007 patients, those with “elite” fitness (top 2.5%) had an 80% lower mortality risk than those in the bottom quartile. Being unfit was a stronger predictor of death than smoking.
• The Cooper Center Longitudinal Study: Each 1 mL/kg/min increase in VO2 max was associated with a 9% decrease in cardiovascular mortality and a 15% decrease in all-cause mortality in men.
• Norwegian HUNT study: Adults who improved their cardiorespiratory fitness over a decade had a 44% lower risk of cardiovascular death, regardless of baseline fitness.

The practical implication is clear: improving your VO2 max by even 3–5 mL/kg/min — achievable with 8–12 weeks of consistent training — can meaningfully extend your healthspan and lifespan.

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How SuperAge helps you track cardio fitness

Understanding your VO2 max in context requires more than a single number. SuperAge helps you see the full picture.

Automatic VO2 max tracking

SuperAge reads your Apple Watch cardio fitness estimates and displays your VO2 max trend over time — making it easy to see whether your training is working. It also tracks related metrics like heart rate recovery and your endurance score to give you the full picture of your cardiovascular fitness.

Age-adjusted interpretation

Rather than showing you a raw number, SuperAge contextualizes your VO2 max against age and gender norms — so you immediately know whether you are below average, average, or exceptional for your demographic.

Biological age integration

SuperAge combines your VO2 max with resting heart rate, HRV, walking speed, sleep data, and other health metrics to calculate your estimated biological age — giving you a single number that captures your overall fitness and health trajectory.

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Frequently asked questions

What is a good VO2 max for a 50-year-old man?

For a 50-year-old man, a VO2 max of 35 mL/kg/min or above is considered “Good” by ACSM standards, placing you above the 60th percentile. A score of 40+ is “Excellent,” and anything above 45 is “Superior.” The average for sedentary men in this age group is around 28–30 mL/kg/min.

Is Apple Watch VO2 max accurate?

Apple Watch provides a reasonable estimate with a mean error of ±3.5 mL/kg/min compared to laboratory testing. It is more accurate during outdoor runs than walks, and accuracy improves with consistent use over time. For tracking trends (is your fitness improving or declining?), it is highly reliable. For a precise absolute value, a laboratory test is needed. For a deep dive into the peer-reviewed validation studies — including when accuracy is best and worst — see our guide on how accurate Apple Watch VO2 max is vs lab testing.

Can you increase VO2 max after 50?

Yes. Studies consistently show that adults over 50 can improve VO2 max by 10–20% with structured training. A 2019 study in Circulation found that previously sedentary adults aged 45–64 who trained 4–5 days per week for 2 years improved their VO2 max by an average of 18%. High-intensity interval training produces the fastest gains at any age.

How often should I test my VO2 max?

If using Apple Watch, your VO2 max is estimated automatically with every qualifying outdoor workout — no special testing needed. For clinical laboratory testing, every 6–12 months is sufficient to track progress. More importantly, focus on the trend over months rather than any single measurement.

What VO2 max do I need to live longer?

Research suggests that the biggest mortality reduction comes from moving out of the “Very Poor” or “Poor” category into “Fair” or “Good.” For a 50-year-old man, this means getting from below 25 to above 30 mL/kg/min. Beyond that, each additional improvement provides diminishing but still meaningful returns. There is no upper limit where additional fitness becomes harmful.

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Key takeaways

• VO2 max is the strongest predictor of longevity: Cardiorespiratory fitness outperforms smoking, diabetes, and hypertension as a mortality risk factor.
• A “good” score depends on your age and gender: Use the charts above to find your classification — even being “average” significantly reduces health risks compared to “poor.”
• Apple Watch provides useful estimates: With ±3.5 mL/kg/min accuracy, it is excellent for tracking trends and good enough for general classification.
• Improvement is always possible: Even after 50, structured training can boost VO2 max by 10–20% within 6–12 months.

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Start training smarter today

Your VO2 max is one of the few health metrics you can dramatically improve through your own efforts. Whether you are starting from “Very Poor” or trying to reach “Superior,” the path is clear: consistent training with progressive overload.

Ready to track your progress? Download SuperAge and monitor your VO2 max alongside your biological age — see how every workout moves the needle.

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References

1. Mandsager, K. et al. (2018). Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Network Open, 1(6), e183605.
2. American College of Sports Medicine (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.).
3. Shvartz, E. & Reibold, R.C. (1990). Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviation, Space, and Environmental Medicine, 61(1), 3-11.
4. Nes, B.M. et al. (2013). Estimating V̇O2peak from a nonexercise prediction model: the HUNT Study, Norway. Medicine & Science in Sports & Exercise, 45(11), 2023-2029.
5. Howden, E.J. et al. (2019). Reversing the Cardiac Effects of Sedentary Aging in Middle Age. Circulation, 137(13), 1549-1560.

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Last updated: 2026-03-28. This article is regularly reviewed to ensure accuracy.