Health Reference Charts

    VO2 Max by Age and Gender

    Find out what your VO2 Max means. Select your value to see a personalized breakdown by age, gender, and fitness level.

    VO2 Max - Male

    Age GroupVery PoorPoorFairGoodExcellentSuperior
    20-29 years0-2525-3434-4040-4848-5454+
    30-39 years0-2323-3131-3737-4545-5252+
    40-49 years0-2020-2828-3434-4242-5050+
    50-59 years0-1818-2525-3131-3939-4747+
    60-69 years0-1616-2222-2828-3636-4444+
    70+ years0-1414-2020-2525-3333-4141+
    mL/kg/min

    VO2 Max - Female

    Age GroupVery PoorPoorFairGoodExcellentSuperior
    20-29 years0-2121-2929-3535-4141-4747+
    30-39 years0-1919-2727-3333-3939-4545+
    40-49 years0-1717-2424-3030-3737-4343+
    50-59 years0-1515-2121-2727-3434-4040+
    60-69 years0-1313-1919-2424-3131-3737+
    70+ years0-1111-1717-2222-2828-3434+
    mL/kg/min

    What is VO2 Max?

    VO2 Max measures the maximum amount of oxygen your body can use during intense exercise, expressed in milliliters per kilogram per minute (ml/kg/min). It's widely considered the gold standard for cardiovascular fitness. A higher VO2 Max means your heart, lungs, and muscles work together more efficiently. Research consistently links higher VO2 Max values to lower risk of heart disease, better metabolic health, and longer life expectancy.

    Measuring with Apple Watch

    Your Apple Watch estimates VO2 Max during outdoor walks and runs by analyzing heart rate and pace data. Garmin, COROS, and other fitness wearables use similar algorithms. The classification tables on this page apply regardless of which device you use. Keep in mind that estimates can vary slightly between devices, but the ranges and categories remain consistent across all major platforms.

    Check your score

    VO2 Max 15VO2 Max 16VO2 Max 17VO2 Max 18VO2 Max 19VO2 Max 20VO2 Max 21VO2 Max 22VO2 Max 23VO2 Max 24VO2 Max 25VO2 Max 26VO2 Max 27VO2 Max 28VO2 Max 29VO2 Max 30VO2 Max 31VO2 Max 32VO2 Max 33VO2 Max 34VO2 Max 35VO2 Max 36VO2 Max 37VO2 Max 38VO2 Max 39VO2 Max 40VO2 Max 41VO2 Max 42VO2 Max 43VO2 Max 44VO2 Max 45VO2 Max 46VO2 Max 47VO2 Max 48VO2 Max 49VO2 Max 50VO2 Max 51VO2 Max 52VO2 Max 53VO2 Max 54VO2 Max 55VO2 Max 56VO2 Max 57VO2 Max 58VO2 Max 59VO2 Max 60VO2 Max 61VO2 Max 62VO2 Max 63VO2 Max 64VO2 Max 65

    By Age & Gender

    VO2 Max for 20-Year-Old MalesVO2 Max for 20-Year-Old FemalesVO2 Max for 30-Year-Old MalesVO2 Max for 30-Year-Old FemalesVO2 Max for 40-Year-Old MalesVO2 Max for 40-Year-Old FemalesVO2 Max for 50-Year-Old MalesVO2 Max for 50-Year-Old FemalesVO2 Max for 60-Year-Old MalesVO2 Max for 60-Year-Old FemalesVO2 Max for 70-Year-Old MalesVO2 Max for 70-Year-Old Females

    Related Articles

    VO2 Max Calculator Apple Watch: Get a Better Estimate

    VO2 Max Calculator Apple Watch guide to estimate your score, reduce noisy readings, and improve cardio fitness with a weekly plan and check-ins in Vita.

    Low Cardio Fitness on Apple Watch: What to Do

    Low cardio fitness on Apple Watch can improve in weeks with the right plan. Learn why the alert appears, what to fix first, and how to raise your score safely.

    VO2 Max by Age on Apple Watch: Practical Benchmarks

    VO2 max by age on Apple Watch shows how your cardio fitness compares by decade, what counts as a good range, and what to change this week to improve it.

    Frequently Asked Questions

    What is a good VO2 Max?

    A good VO2 Max depends on your age and gender. For example, a 30-39 year old male with a VO2 Max of 40-45 is considered good, while the same range for a female is 33-39. Use the chart above to find where your value falls.

    How is VO2 Max measured?

    VO2 Max can be measured directly through a graded exercise test in a lab, or estimated by devices like Apple Watch using heart rate data and walking/running workouts. Lab tests are the gold standard, but wearable estimates have become increasingly accurate.

    Can I improve my VO2 Max?

    Yes. VO2 Max is one of the most trainable fitness metrics. High-intensity interval training (HIIT), zone 2 cardio, and consistent aerobic exercise can improve your VO2 Max by 10-20% over several months.

    How does VO2 Max change with age?

    VO2 Max naturally declines by about 1% per year after age 25. However, regular exercise can significantly slow this decline. Active 60-year-olds often have higher VO2 Max values than sedentary 30-year-olds.

    Why does VO2 Max matter for longevity?

    Research shows that VO2 Max is one of the strongest predictors of all-cause mortality. Moving from the bottom 25% to above-average fitness can reduce mortality risk by up to 50%. It reflects how well your cardiovascular system functions overall.

    Track your VO2 Max with Vita

    All your Apple Watch health data in one place. No account needed, no data leaves your phone.

    Download on the App Store