In short
- VO₂max naturally declines with age. Men have it somewhat higher on average.
- “Good” means above average for your age and sex.
- The table below gives rough averages (mL/kg/min) — not strict limits.
- The trend matters more than a single measurement.
The question “is my VO₂max good?” has no single number — the answer depends on age and sex. Below are rough averages to help you place yourself. (To learn what VO₂max is, read here.)
Rough averages (mL/kg/min)
| Age | Men (avg.) | Women (avg.) |
|---|---|---|
| 20–29 | ~ 43–48 | ~ 36–41 |
| 30–39 | ~ 40–44 | ~ 34–38 |
| 40–49 | ~ 36–41 | ~ 31–35 |
| 50–59 | ~ 33–37 | ~ 28–32 |
| 60+ | ~ 29–34 | ~ 25–29 |
The values are approximate and differ between sources (ACSM, Cooper) and methods. Take them as orientation, not as a diagnosis.
What “good” means
If you are above average for your group, your aerobic fitness is good. The higher you are, the bigger the reserve for health and longevity. Even if you are below average now, progress is possible at any age. Just moving up from the lowest group to the next one brings a measurable benefit.
Why VO₂max falls with age
With age, maximum heart rate and muscle mass decline, so VO₂max naturally drops by a few percent per decade. Good news: with regular training (a Zone 2 base + intervals) the decline can be slowed considerably. Many active 50-year-olds exceed the average of a 30-year-old. To learn how, read Exercises to improve VO₂max.
Most important: don't compare yourself only with others, but with yourself over time. An upward trend (or holding steady despite the years) is the best sign.
How Blood Lab 360 helps
Blood Lab 360 connects your fitness with your blood. A better VO₂max often comes with more favourable lipids, lower blood sugar and a lower biological age. All of it is tracked over time.
Frequently asked questions
What VO₂max is good?
Above average for your age and sex. Values fall with age; men have them somewhat higher on average.
Why does VO₂max fall with age?
With age, maximum heart rate and muscle mass decrease. With training the decline can be slowed.
Is one measurement enough?
The trend over time matters more — whether fitness is improving or holding steady.
