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Longevity · Answer

What is a good VO2 max for my age?

VO2 max falls with age, and 'good' depends on your age and sex. Here are approximate reference values and why fitness is so strongly tied to longevity.
By Reviewed Updated 1 min read

Quick answer

What is a good VO2 max for my age?

A good VO2 max depends on age and sex. In a large US reference dataset, median values for men fell from roughly 48 ml/kg/min in their twenties to about 30 in their sixties, and for women from about 38 to 23. Being above the median for your age group is good; the top quartile is excellent.

At a glance

Key takeaways

  • VO2 max measures how much oxygen your body can use during maximal exercise.
  • It declines roughly 10% per decade in adults, but training slows that decline.
  • Higher cardiorespiratory fitness is strongly associated with lower mortality.
  • Moving from the lowest fitness group to the next one up brings some of the largest benefit.

VO2 max is the maximum rate at which your body can take in and use oxygen during exercise. It's the gold-standard measure of cardiorespiratory fitness — and one of the strongest predictors of healthy longevity.

Approximate reference values

The FRIEND registry published US reference values from thousands of treadmill tests. Rounded median values (ml/kg/min) look roughly like this:

AgeMen (median)Women (median)
20–29~48~38
30–39~43~31
40–49~39~28
50–59~34~25
60–69~30~23

Treat these as ballpark figures: values vary by test method, and smartwatch estimates can be off by several points.

Why it matters

In a study of more than 120,000 adults who completed treadmill testing, higher fitness was associated with lower long-term mortality across every age group, with no upper limit of benefit observed. The biggest jump in benefit came from moving out of the lowest-fitness group.

How to raise it

  • Aerobic base: 150–300 minutes a week of moderate activity — see what is zone 2 training.
  • Intervals: one session a week of 3–5 hard efforts of 3–4 minutes, if cleared for vigorous exercise.
  • Consistency: VO2 max responds within 8–12 weeks, and declines when you stop.

Fitness is one of the biggest inputs to a younger biological age. Explore the rest of the picture in our longevity hub.

People also ask

More questions people ask

How can I estimate VO2 max without a lab?

Many smartwatches estimate it from heart rate and pace, and field tests like the 12-minute run or 1.5-mile test give rough estimates. Lab testing is the most accurate.

How do you improve VO2 max?

Combine regular aerobic base training, such as zone 2, with one weekly session of harder intervals if you're healthy.

Is VO2 max genetic?

Genetics influence both your baseline and how much you respond to training, but almost everyone improves with consistent exercise.

Answers

More answers

Citations

Sources & references

  1. [1]Reference Standards for Cardiorespiratory Fitness Measured With Cardiopulmonary Exercise Testing: Data From the Fitness Registry and the Importance of Exercise National DatabaseKaminsky LA, Arena R, Myers J. Mayo Clinic Proceedings, 2015 · Cross-sectional studyView source : Reference Standards for Cardiorespiratory Fitness Measured With Cardiopulmonary Exercise Testing: Data From the Fitness Registry and the Importance of Exercise National Database (opens in a new tab)
  2. [2]Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testingMandsager K, Harb S, Cremer P, et al.. JAMA Network Open, 2018 · Cohort studyView source : Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing (opens in a new tab)

Study links open a PubMed search for the exact title, so they keep working even if a journal changes its URL.

Related guides

Go deeper

Longevity · HubLongevity: The Science of Living Longer, Stronger and BetterA science-informed guide to longevity: healthspan vs. lifespan, the hallmarks of aging, biological age, the habits with the strongest evidence, and which trends are still unproven.Performance · GlossaryVO₂ max: definitionVO₂ max is the maximum rate at which your body can take in and use oxygen during intense exercise — a key measure of cardiorespiratory fitness.Performance · AnswerWhat Is Zone 2 Training? A Simple, Evidence-Based ExplainerZone 2 is easy, conversational-pace cardio that builds your aerobic base. Here's how to find your zone 2, why it matters for longevity and how much to do.Longevity · GuideBiological Age: What It Is, How It's Measured and How to Improve ItWhat is biological age? Learn how epigenetic clocks and blood-based tests estimate it, how accurate they are, and the habits associated with slower biological aging.Longevity · GuideCellular Health: Mitochondria, NAD+, Autophagy and Aging CellsWhat is cellular health? A clear guide to mitochondria, NAD+, autophagy, oxidative stress and senescent cells — and the evidence-based ways to support healthy cells as you age.Longevity · GuideGut Health: The Microbiome, Digestion and Whole-Body WellnessHow gut health works: the microbiome, fiber diversity, fermented foods, the gut-brain axis, food sensitivities and what at-home gut tests can and can't tell you.

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