VO2 Max Estimator
Estimate your aerobic fitness with the VO2 Max Estimator and see how your cardiovascular endurance compares by age and gender.
Boosting your VO₂ Max is possible with consistent training!
Here are a few proven ways to improve:
- Interval Training: Alternate periods of intense effort (like sprinting) with recovery periods (easy walking or jogging).
- Longer Endurance Workouts: Gradually increase the length of your cardio sessions (running, cycling, swimming) to build aerobic capacity.
- Increase Workout Intensity: As your fitness improves, push yourself a little harder during some sessions to challenge your heart and lungs.
- Strength Training: Building lean muscle can also help improve overall oxygen efficiency during exercise.
Improvements usually happen over several weeks to months of consistent effort.
Aim to train 3–5 times per week with a mix of steady cardio and interval workouts for the best results.
Men
| Age | Excellent | Good | Average | Poor |
|---|---|---|---|---|
| 20–29 | > 55 | 48–55 | 42–47 | < 42 |
| 30–39 | > 52 | 44–52 | 39–43 | < 39 |
| 40–49 | > 48 | 41–48 | 36–40 | < 36 |
| 50–59 | > 45 | 38–45 | 34–37 | < 34 |
| 60+ | > 42 | 35–42 | 31–34 | < 31 |
Women
| Age | Excellent | Good | Average | Poor |
|---|---|---|---|---|
| 20–29 | > 49 | 42–49 | 37–41 | < 37 |
| 30–39 | > 45 | 39–45 | 34–38 | < 34 |
| 40–49 | > 42 | 36–42 | 31–35 | < 31 |
| 50–59 | > 39 | 33–39 | 29–32 | < 29 |
| 60+ | > 37 | 31–37 | 27–30 | < 27 |
What is the value of measuring VO₂ Max?
VO₂ Max is one of the best indicators of your aerobic fitness and cardiovascular health.
It measures how efficiently your body uses oxygen during intense exercise, which reflects your heart, lung, and muscle health.
A higher VO₂ Max typically means better endurance, improved athletic performance, and lower risk of heart disease.
Where do the VO₂ Max recommendations come from?
VO₂ Max estimates are based on extensive research from sports science and exercise physiology.
Organizations like the American College of Sports Medicine (ACSM) and the Cooper Institute have developed predictive formulas and reference charts using age, gender, and fitness data from thousands of individuals.
These estimates provide a quick way to gauge aerobic fitness without expensive lab testing.
