VO2max Chart: Norms by Age and Sex

Reference values in ml/kg/min from the FRIEND Registry, the largest standardized database of directly measured cardiorespiratory fitness (Kaminsky et al., 2022).

Age	P10	P25	Median (P50)	P75	P90
20-29	37	42	48	53	58
30-39	35	40	45	50	56
40-49	32	37	42	47	53
50-59	29	34	38	43	49
60-69	26	30	35	40	46

Age	P10	P25	Median (P50)	P75	P90
20-29	31	36	41	46	52
30-39	29	34	39	44	50
40-49	27	32	37	42	47
50-59	24	29	33	38	44
60-69	21	26	30	35	41

How to read this chart

Find your age band, then compare your measured VO2max with the percentile columns. The median (P50) is the middle of the population: half of all people in that age band score below it, half above. Fitness categories follow the ACSM convention on FRIEND percentiles, from very poor (below P10) to superior (above P90).

Example: a 45-year-old man with a VO2max of 47 sits at roughly the 75th percentile, at the border between good and excellent. The same value at age 25 would be close to the median.

Why VO2max matters for longevity

Cardiorespiratory fitness is one of the strongest single predictors of long-term health: higher VO2max is associated with markedly lower all-cause mortality, with no upper limit to the benefit observed in large cohort studies (source). Moving up even one category, for example from poor to fair, is linked to a meaningful reduction in risk.

Measured values above age 70

The FRIEND reference standards publish decade-stratified percentiles up to 89, but the bands above 69 rest on smaller samples. We show 20 to 69 here and recommend interpreting older values with a coach or physician rather than a single table.

Frequently asked questions

What is a good VO2max for my age?

Anything above the P50 column for your age band is better than the population median; above P75 counts as excellent. Endurance athletes typically sit above P90.

Is a VO2max of 40 good?

It depends on age and sex. For a 55-year-old man, 40 is between the median and P75, solidly good. For a 25-year-old man it is below the median. For women over 50 it is an excellent value.

How accurate are smartwatch estimates?

Wrist-based estimates track trends reasonably well but can deviate from laboratory measurement for individuals. Use the same device consistently and treat changes over months, not single readings, as the signal.

How can I improve my VO2max?

A mix of steady Zone 2 volume and regular high-intensity intervals is the best documented approach. Our VO2max protocols page lists concrete evidence-based sessions.

Sources

Kaminsky LA et al. Reference Standards for Cardiorespiratory Fitness by Sex and Age: FRIEND Registry. Mayo Clinic Proceedings, 2022. PMID 34809986
Mandsager K et al. Association of Cardiorespiratory Fitness With Long-term Mortality. JAMA Network Open, 2018. PMID 30646252
ACSM Guidelines for Exercise Testing and Prescription, 11th edition: fitness category conventions.

This reference chart is for educational purposes and is not a medical device or medical advice. Values describe population percentiles, not individual health targets.