A good VO2 max depends on your age, sex, and fitness level. For example, a VO2 max of 40 is around average for men in their 30s but well above average for women in their 40s. VO2 max measures how efficiently your body uses oxygen during intense exercise.

Higher scores generally indicate better cardiovascular fitness, although there's no single number everyone should aim for.

Key Takeaways:

• A good VO2 max depends on age, sex, and individual fitness.
• VO2 max generally declines with age, making age-based comparisons more useful.
• Higher VO2 max is linked to better cardiovascular health and a lower risk of premature death.
• Regular aerobic exercise and interval training can help improve your score.

What Is a Good VO2 Max?

A good VO2 max is generally a score above the average for people of your age and sex. It is measured in milliliters of oxygen used per kilogram of body weight per minute (mL/kg/min).

The following chart uses median values from the 2022 FRIEND registry study, which analyzed 22,379 laboratory exercise tests from adults aged 20 to 89. (1)

Average VO2 Max Chart by Age and Sex

The 50th percentile means half the reference group scored higher and half scored lower.

For a simple comparison, a score near the 50th percentile is average, while the 70th percentile is above average. Reaching the 90th percentile places someone among the highest-scoring 10% of their age and sex group.

These are fitness comparisons, not medical cutoffs for good health.

Is a VO2 Max of 30, 40, or 50 Good?

That depends on who's getting the score.

• VO2 max of 30: Above the median for women in their 30s and men in their 50s, but below the median for younger men.
• VO2 max of 40: Around the median for men in their 30s and above the 90th percentile for women in their 40s.
• VO2 max of 50: Above the median for men in their 20s and at the 80th percentile for men in their 30s. It represents a high fitness level for many adults.

Here's an interesting detail: Two people can have identical VO2 max scores but very different fitness rankings. That's why comparing your score with an age- and sex-matched reference is more useful than chasing a universal target.

Why Does VO2 Max Matter for Health and Longevity?

VO2 max reflects how effectively your heart, lungs, blood vessels, and muscles work together to deliver and use oxygen during exercise.

Better cardiorespiratory fitness is associated with improved exercise capacity and a lower risk of several chronic health conditions.

A major 2024 review published in the British Journal of Sports Medicine examined 26 systematic reviews representing more than 20.9 million observations.

Researchers found that every 1-MET higher level of cardiorespiratory fitness, equivalent to approximately 3.5 mL/kg/min of oxygen consumption, was associated with an 11% to 17% lower risk of death from any cause. (2)

That's a meaningful association. However, the findings don't prove that increasing your VO2 max by a specific amount will directly extend your lifespan.

How Is VO2 Max Measured?

The most accurate way to assess VO2 max is through a laboratory cardiopulmonary exercise test (CPET).

During the test, you exercise on a treadmill or stationary bike while wearing a mask that measures oxygen consumption and carbon dioxide production.

Smartwatches, including Apple Watch and Garmin devices, offer a more convenient alternative. However, they estimate VO2 max using information such as heart rate, movement, and exercise performance.

A 2022 systematic review of 14 wearable validation studies found that devices using exercise-based data produced more accurate estimates than devices relying on resting measurements. Even so, individual estimation errors could be substantial. (3)

So, if your smartwatch shows a surprisingly low number, don't panic. Look at the trend over time, and consider laboratory testing if you need a more reliable measurement.

How Can You Improve Your VO2 Max?

The most reliable approach is regular aerobic exercise, followed by gradual increases in training intensity.

• Build your aerobic fitness. Brisk walking, cycling, swimming, and jogging can help. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week for adults. (4)
• Add interval training. Once you're comfortable with regular exercise, try alternating faster efforts with slower recovery periods. A 2019 meta-analysis of 53 randomized controlled trials found that high-intensity interval training (HIIT) improved VO2 max. Programs lasting 4 to 12 weeks with longer work intervals showed particularly promising results. (5)
• Increase intensity gradually. Start with manageable workouts and build from there. Going all out every session can leave you exhausted and make consistency harder.
• Track your progress. Compare readings taken under similar conditions. Improvements may become noticeable within several weeks, although results vary with age, baseline fitness, and training habits.

If you're new to vigorous exercise or have cardiovascular symptoms or a diagnosed heart condition, speak with a healthcare professional before starting intense intervals.

Frequently Asked Questions

What is a good VO2 max for a 50-year-old?

For adults aged 50 to 59, the FRIEND registry reported median scores of 29.2 for men and 22.9 for women. Scores above these values indicate above-median fitness within the study's reference groups.

Is a VO2 max of 40 considered good?

Yes, for many adults. A score of 40 is close to the median for men aged 30 to 39 and well above the median for women in the same age group.

What is an excellent VO2 max for men and women?

Using the 90th percentile as an excellent comparative score, the FRIEND registry reported values of 55.5 for men aged 30 to 39 and 42.1 for women of the same age. These benchmarks decrease with age.

Why is my Apple Watch VO2 max so low?

Apple Watch estimates VO2 max rather than measuring oxygen consumption directly. Limited qualifying workout data, heart rate measurement issues, and differences in exercise conditions can affect estimates. A low reading alone doesn't diagnose poor cardiovascular health.

How long does it take to improve VO2 max?

Some training studies have reported improvements within four weeks. More noticeable changes may take 8 to 12 weeks of consistent exercise, depending on your starting fitness and training program.

Final Words

A good VO2 max isn't about reaching the highest number possible. It's about understanding your current fitness and making steady progress. Regular movement, challenging yourself at a suitable pace, and staying consistent matter far more than one smartwatch reading.

For those exploring the cellular side of healthy aging, Omre NMN + Resveratrol combines two ingredients studied for their roles in cellular health. It's worth exploring as part of a broader wellness routine, although it hasn't been established as a way to improve VO2 max.

References

(1) Kaminsky, L. A., et al. (2022). Updated reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing. Mayo Clinic Proceedings.

(2) Lang, J. J., et al. (2024). Cardiorespiratory fitness is a strong and consistent predictor of morbidity and mortality among adults. British Journal of Sports Medicine.

(3) INTERLIVE Network. (2022). Validity of estimating maximal oxygen consumption by consumer wearables. Sports Medicine.

(4) Centers for Disease Control and Prevention. Adult activity: An overview.

(5) Wen, D., et al. (2019). Effects of different protocols of high-intensity interval training for VO2 max improvements in adults. Journal of Science and Medicine in Sport.