VO2 Max Calculator
Apple Watch, Garmin, Whoop and Fitbit all report this as cardio fitness.
Measured first thing, before getting out of bed. Roughest of the three methods.
Above the middle for your age group. Consistent aerobic work shows here.
VO2 max by age and sex
VO2 max is how much oxygen your body can use at full effort, measured in millilitres per kilogram of body weight per minute. It falls with age, so a number is only meaningful next to your own age group. Read across your age row to see where a score lands.
| Age | 5th | 25th | 50th | 75th | 95th |
|---|---|---|---|---|---|
| 20-29 | 29.0 | 40.1 | 48.0 | 55.2 | 66.3 |
| 30-39 | 27.2 | 35.9 | 42.4 | 49.2 | 59.8 |
| 40-49 | 24.2 | 31.9 | 37.8 | 45.0 | 55.6 |
| 50-59 | 20.9 | 27.1 | 32.6 | 39.7 | 50.7 |
| 60-69 | 17.4 | 23.7 | 28.2 | 34.5 | 43.0 |
| 70-79 | 16.3 | 20.4 | 24.4 | 30.4 | 39.7 |
| Age | 5th | 25th | 50th | 75th | 95th |
|---|---|---|---|---|---|
| 20-29 | 21.7 | 30.5 | 37.6 | 44.7 | 56.0 |
| 30-39 | 19.0 | 25.3 | 30.2 | 36.1 | 45.8 |
| 40-49 | 17.0 | 22.1 | 26.7 | 32.4 | 41.7 |
| 50-59 | 16.0 | 19.9 | 23.4 | 27.6 | 35.9 |
| 60-69 | 13.4 | 17.2 | 20.0 | 23.8 | 29.4 |
| 70-79 | 13.1 | 15.6 | 18.3 | 20.8 | 24.1 |
Percentiles come from the Cooper Institute’s Aerobics Center Longitudinal Study, the dataset used in the ACSM exercise testing guidelines. Under the ACSM classification, below the 20th percentile is Poor, 20th to 39th Fair, 40th to 59th Average, 60th to 79th Good, 80th to 94th Excellent, and 95th or above Superior.
This number responds fast to steady aerobic work.
Recovery