What Is a Good VO2 Max? VO2 Max by Age and How to Improve It
Also known as: VO2max, maximal oxygen uptake, cardio fitness
VO2 max is the maximum amount of oxygen your body can use during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). It's one of the best single indicators of cardiovascular fitness and is strongly linked to long-term health. A 'good' VO2 max depends on age and sex, but for most adults values in the mid-30s to mid-40s mL/kg/min are solid, while trained athletes often exceed 50–60.
Good VO2 max by age (mL/kg/min, approximate)
| Men 20–29 | Good: 44–50 · Excellent: 51+ |
| Men 30–39 | Good: 41–46 · Excellent: 47+ |
| Men 40–49 | Good: 37–43 · Excellent: 44+ |
| Men 50+ | Good: 33–40 · Excellent: 41+ |
| Women 20–29 | Good: 38–44 · Excellent: 45+ |
| Women 30–39 | Good: 34–40 · Excellent: 41+ |
| Women 40–49 | Good: 31–37 · Excellent: 38+ |
| Women 50+ | Good: 28–34 · Excellent: 35+ |
Values are approximate and vary by device and measurement method. Use your own trend over time as the most reliable signal.
How to improve your VO2 max
- Add high-intensity interval training (HIIT) — short, hard intervals are the most effective way to raise VO2 max.
- Build a base of Zone 2 (easy, conversational-pace) cardio 3–4 times per week.
- Progressively increase training volume and intensity over time.
- Include a mix of longer steady efforts and shorter intense ones.
- Stay consistent — VO2 max improves over weeks to months, not days.
- Support training with sleep, protein, and recovery.
What affects VO2 max
- Age (VO2 max declines gradually after your 20s–30s)
- Sex (men average higher due to differences in muscle mass and hemoglobin)
- Genetics (a meaningful portion of VO2 max is inherited)
- Training history and current fitness
- Body composition
- Altitude and environment
- Estimation method (wearables estimate; a lab test is the gold standard)
Track your VO2 Max with Vero
Vero reads your VO2 Max from Apple Health and explains what your trend means in the context of your sleep, training, and overall health.
Download Vero on the App StoreFree to download. No credit card required.
Frequently asked questions
What is a good VO2 max?
A good VO2 max depends on your age and sex. For men in their 20s, roughly 44–50 mL/kg/min is good and 51+ is excellent; for women in their 20s, about 38–44 is good and 45+ is excellent. Values naturally decline with age, so compare yourself to your own age group. Well-trained endurance athletes often exceed 55–60.
How can I improve my VO2 max?
The most effective approach combines high-intensity interval training (HIIT) with a base of easy Zone 2 cardio. Short, hard intervals push your aerobic ceiling while easy volume builds the aerobic engine. Consistency over weeks to months, plus good sleep and recovery, produces the biggest gains.
How is VO2 max measured?
The gold standard is a lab test where you exercise to exhaustion while your oxygen consumption is measured directly. Wearables like Apple Watch, Garmin, and Coros estimate VO2 max from your heart rate and pace during workouts — convenient and useful for tracking trends, though less precise than a lab test.
Why does VO2 max matter for health?
VO2 max is one of the strongest predictors of cardiovascular fitness and long-term health. Higher VO2 max is associated with lower risk of heart disease and all-cause mortality, which is why improving it — even modestly — is a valuable health goal, not just an athletic one.
Related metrics
Medically reviewed by Antonieta Rueda, MD and Ayham Shneker, MD · Last reviewed July 6, 2026
This article is for informational and educational purposes only and is not a substitute for professional medical advice. Wearable metrics are estimates and should not be used to diagnose any condition. Consult your healthcare provider with questions about your health.