Average VO2 Max by Age and Sex
VO2 max — the most you can use oxygen during hard exercise — declines gradually with age and tends to run higher in men. Use the chart below as a rough reference for where a typical active adult sits, then see how to find your own number.
| Age | Women(ml/kg/min) | Men(ml/kg/min) |
|---|---|---|
| 20–29 | 33 | 42 |
| 30–39 | 31 | 40 |
| 40–49 | 29 | 37 |
| 50–59 | 27 | 34 |
| 60–69 | 25 | 31 |
| 70+ | 23 | 28 |
How to read this
- Numbers are representative averages, not cutoffs — trained endurance athletes often sit 50–100% above these figures.
- A 'good' VO2 max is generally one comfortably above the average for your age and sex; 'excellent' is well above it.
- The trend over months matters far more than any single reading.
See exactly where you rank
Charts are a starting point — your real numbers are better. Connect Strava and ActivityStat's Athlete Pro shows your monthly percentile against every other athlete, right on your dashboard and in your activity descriptions.
Frequently Asked Questions
What is a good VO2 max for my age?
A good VO2 max is one comfortably above the average for your age and sex shown in the chart above. For example, a 40-year-old man averaging around 37 ml/kg/min would consider the mid-40s 'good' and 50+ 'excellent'. Trained endurance athletes are routinely in the high 50s to 70s.
Why does VO2 max decline with age?
Maximum heart rate, stroke volume, and muscle oxygen extraction all decrease gradually as we age, lowering the ceiling on oxygen use. Consistent aerobic training slows the decline substantially — many masters athletes hold VO2 max values well above sedentary people decades younger.
How do I find my own VO2 max?
A lab test is the gold standard, but you can estimate it from a recent race, the Cooper 12-minute test, or your heart rate using our free VO2 max calculator. ActivityStat can then track the trend on every activity so you can watch it improve.
About this data: Approximate population averages compiled from widely published cardiorespiratory-fitness norms. Individual results vary widely with training, genetics, and altitude. These figures are for general guidance and aren't medical advice.