Part of
Activity
VO₂ Max
VO₂ max refers to your body's oxygen-processing power, essentially your cardio fitness score and one of the best predictors of long-term health.
VO₂ Max
Normal range
Normal range
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Normal range
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Normal range
VO₂ Max
VO₂ Max
VO₂ max refers to your body's oxygen-processing power, essentially your cardio fitness score and one of the best predictors of long-term health.
VO₂ Max
Normal range
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Normal range
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Normal range
VO₂ Max
VO₂ Max
VO₂ max refers to your body's oxygen-processing power, essentially your cardio fitness score and one of the best predictors of long-term health.
VO₂ Max
Normal range
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Normal range
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Normal range
VO₂ Max
VO₂ Max
VO₂ max refers to your body's oxygen-processing power, essentially your cardio fitness score and one of the best predictors of long-term health.
VO₂ Max
Normal range
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Normal range
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Male: >42.5, Female: >33 mL/kg/min (age dependent)
Normal range
VO₂ Max
Dr. Thiviya Sivakanthan
MBBS
Your Body’s Oxygen Engine and How to Tune It
Your Body’s Oxygen Engine and How to Tune It
Your Body’s Oxygen Engine and How to Tune It
In the world of fitness and health, VO₂ max often gets mentioned as the “gold standard” for measuring aerobic fitness - but what does it really mean for you? Whether you're a seasoned athlete, a weekend warrior, or simply someone wanting to live a longer, healthier life, understanding VO₂ max can unlock powerful insights about your cardiovascular health, endurance, and even your longevity. This article breaks down the science, benefits, and actionable tips to help you harness the full potential of your body’s oxygen capacity.
In the world of fitness and health, VO₂ max often gets mentioned as the “gold standard” for measuring aerobic fitness - but what does it really mean for you? Whether you're a seasoned athlete, a weekend warrior, or simply someone wanting to live a longer, healthier life, understanding VO₂ max can unlock powerful insights about your cardiovascular health, endurance, and even your longevity. This article breaks down the science, benefits, and actionable tips to help you harness the full potential of your body’s oxygen capacity.
What is VO₂ Max and Why It Matters
What is VO₂ Max and Why It Matters
What is VO₂ Max and Why It Matters
What is VO₂ Max and Why It Matters
Discover what VO₂ max really measures and why it’s a powerful indicator of your overall health and endurance.
Read more
The Science of Oxygen: How VO₂ Max Works in Your Body
The Science of Oxygen: How VO₂ Max Works in Your Body
The Science of Oxygen: How VO₂ Max Works in Your Body
The Science of Oxygen: How VO₂ Max Works in Your Body
Explore how your cardiovascular and respiratory systems collaborate to deliver oxygen during exercise.
Read more
Boosting Your VO₂ Max: Training Tips and Tricks
Boosting Your VO₂ Max: Training Tips and Tricks
Boosting Your VO₂ Max: Training Tips and Tricks
Boosting Your VO₂ Max: Training Tips and Tricks
Learn practical, evidence-based strategies to improve your VO₂ max for better performance and longevity.
Read more
Understanding Your Results
Understanding Your Results
Understanding Your Results
Understanding Your Results
Decode your VO₂ max score, how wearables estimate it, and what to do with that information.
Read more
What is VO₂ Max and Why It Matters
VO₂ max stands for “maximal oxygen uptake.” It’s the highest rate at which your body can take in, transport, and use oxygen during intense exercise. Think of it as your body’s aerobic engine capacity—how much fuel (oxygen) it can burn to power your muscles. The higher your VO₂ max, the more oxygen your body can use per unit time, and the better your endurance and cardiovascular fitness.
But it's not just for elite athletes. VO₂ max serves as a powerful indicator of overall health and longevity. People with higher VO₂ max levels tend to live longer and have dramatically lower rates of chronic diseases. Research demonstrates that for every 3.5 ml/kg/min improvement in VO₂ max—equivalent to one MET level of fitness gain, where MET stands for Metabolic Equivalent of Task and represents the energy cost of sitting quietly—there's a 10–15% reduction in the risk of dying from heart disease or any cause over time. The difference between the fittest and least fit people is striking: those in the top 25% for cardiovascular fitness have up to five times lower risk of dying prematurely over 10–15 years compared to those in the bottom 25%. Beyond longevity, VO₂ max also connects to better blood sugar control and metabolism, healthier brain structure, and protection against age-related cognitive decline.
What is VO₂ Max and Why It Matters
VO₂ max stands for “maximal oxygen uptake.” It’s the highest rate at which your body can take in, transport, and use oxygen during intense exercise. Think of it as your body’s aerobic engine capacity—how much fuel (oxygen) it can burn to power your muscles. The higher your VO₂ max, the more oxygen your body can use per unit time, and the better your endurance and cardiovascular fitness.
But it's not just for elite athletes. VO₂ max serves as a powerful indicator of overall health and longevity. People with higher VO₂ max levels tend to live longer and have dramatically lower rates of chronic diseases. Research demonstrates that for every 3.5 ml/kg/min improvement in VO₂ max—equivalent to one MET level of fitness gain, where MET stands for Metabolic Equivalent of Task and represents the energy cost of sitting quietly—there's a 10–15% reduction in the risk of dying from heart disease or any cause over time. The difference between the fittest and least fit people is striking: those in the top 25% for cardiovascular fitness have up to five times lower risk of dying prematurely over 10–15 years compared to those in the bottom 25%. Beyond longevity, VO₂ max also connects to better blood sugar control and metabolism, healthier brain structure, and protection against age-related cognitive decline.
What is VO₂ Max and Why It Matters
VO₂ max stands for “maximal oxygen uptake.” It’s the highest rate at which your body can take in, transport, and use oxygen during intense exercise. Think of it as your body’s aerobic engine capacity—how much fuel (oxygen) it can burn to power your muscles. The higher your VO₂ max, the more oxygen your body can use per unit time, and the better your endurance and cardiovascular fitness.
But it's not just for elite athletes. VO₂ max serves as a powerful indicator of overall health and longevity. People with higher VO₂ max levels tend to live longer and have dramatically lower rates of chronic diseases. Research demonstrates that for every 3.5 ml/kg/min improvement in VO₂ max—equivalent to one MET level of fitness gain, where MET stands for Metabolic Equivalent of Task and represents the energy cost of sitting quietly—there's a 10–15% reduction in the risk of dying from heart disease or any cause over time. The difference between the fittest and least fit people is striking: those in the top 25% for cardiovascular fitness have up to five times lower risk of dying prematurely over 10–15 years compared to those in the bottom 25%. Beyond longevity, VO₂ max also connects to better blood sugar control and metabolism, healthier brain structure, and protection against age-related cognitive decline.
What is VO₂ Max and Why It Matters
VO₂ max stands for “maximal oxygen uptake.” It’s the highest rate at which your body can take in, transport, and use oxygen during intense exercise. Think of it as your body’s aerobic engine capacity—how much fuel (oxygen) it can burn to power your muscles. The higher your VO₂ max, the more oxygen your body can use per unit time, and the better your endurance and cardiovascular fitness.
But it's not just for elite athletes. VO₂ max serves as a powerful indicator of overall health and longevity. People with higher VO₂ max levels tend to live longer and have dramatically lower rates of chronic diseases. Research demonstrates that for every 3.5 ml/kg/min improvement in VO₂ max—equivalent to one MET level of fitness gain, where MET stands for Metabolic Equivalent of Task and represents the energy cost of sitting quietly—there's a 10–15% reduction in the risk of dying from heart disease or any cause over time. The difference between the fittest and least fit people is striking: those in the top 25% for cardiovascular fitness have up to five times lower risk of dying prematurely over 10–15 years compared to those in the bottom 25%. Beyond longevity, VO₂ max also connects to better blood sugar control and metabolism, healthier brain structure, and protection against age-related cognitive decline.
The Science of Oxygen: How VO₂ Max Works in Your Body
Your body uses oxygen to produce energy through aerobic metabolism. When you exercise, your heart pumps oxygen-rich blood from your lungs to your muscles, where oxygen fuels energy production in specialised structures called mitochondria.
VO₂ max depends on several key factors working together seamlessly:
Lung Capacity & Gas Exchange: How efficiently your lungs transfer oxygen into the bloodstream.
Heart Function: How effectively your heart pumps oxygenated blood to working muscles.
Blood Oxygen Carrying Capacity: The concentration of hemoglobin, which transports oxygen.
Muscle Mitochondrial Efficiency: How well muscle cells use oxygen to create energy.
When exercise intensity increases, so does oxygen demand . Your VO₂ max is the ceiling of how much oxygen you can supply and utilize, no matter how much more your muscles might want. Once you hit that limit, your body can’t rely purely on aerobic metabolism anymore—it starts shifting toward anaerobic energy production, which is less efficient and produces fatigue-inducing byproducts like lactate.
The Science of Oxygen: How VO₂ Max Works in Your Body
Your body uses oxygen to produce energy through aerobic metabolism. When you exercise, your heart pumps oxygen-rich blood from your lungs to your muscles, where oxygen fuels energy production in specialised structures called mitochondria.
VO₂ max depends on several key factors working together seamlessly:
Lung Capacity & Gas Exchange: How efficiently your lungs transfer oxygen into the bloodstream.
Heart Function: How effectively your heart pumps oxygenated blood to working muscles.
Blood Oxygen Carrying Capacity: The concentration of hemoglobin, which transports oxygen.
Muscle Mitochondrial Efficiency: How well muscle cells use oxygen to create energy.
When exercise intensity increases, so does oxygen demand . Your VO₂ max is the ceiling of how much oxygen you can supply and utilize, no matter how much more your muscles might want. Once you hit that limit, your body can’t rely purely on aerobic metabolism anymore—it starts shifting toward anaerobic energy production, which is less efficient and produces fatigue-inducing byproducts like lactate.
The Science of Oxygen: How VO₂ Max Works in Your Body
Your body uses oxygen to produce energy through aerobic metabolism. When you exercise, your heart pumps oxygen-rich blood from your lungs to your muscles, where oxygen fuels energy production in specialised structures called mitochondria.
VO₂ max depends on several key factors working together seamlessly:
Lung Capacity & Gas Exchange: How efficiently your lungs transfer oxygen into the bloodstream.
Heart Function: How effectively your heart pumps oxygenated blood to working muscles.
Blood Oxygen Carrying Capacity: The concentration of hemoglobin, which transports oxygen.
Muscle Mitochondrial Efficiency: How well muscle cells use oxygen to create energy.
When exercise intensity increases, so does oxygen demand . Your VO₂ max is the ceiling of how much oxygen you can supply and utilize, no matter how much more your muscles might want. Once you hit that limit, your body can’t rely purely on aerobic metabolism anymore—it starts shifting toward anaerobic energy production, which is less efficient and produces fatigue-inducing byproducts like lactate.
The Science of Oxygen: How VO₂ Max Works in Your Body
Your body uses oxygen to produce energy through aerobic metabolism. When you exercise, your heart pumps oxygen-rich blood from your lungs to your muscles, where oxygen fuels energy production in specialised structures called mitochondria.
VO₂ max depends on several key factors working together seamlessly:
Lung Capacity & Gas Exchange: How efficiently your lungs transfer oxygen into the bloodstream.
Heart Function: How effectively your heart pumps oxygenated blood to working muscles.
Blood Oxygen Carrying Capacity: The concentration of hemoglobin, which transports oxygen.
Muscle Mitochondrial Efficiency: How well muscle cells use oxygen to create energy.
When exercise intensity increases, so does oxygen demand . Your VO₂ max is the ceiling of how much oxygen you can supply and utilize, no matter how much more your muscles might want. Once you hit that limit, your body can’t rely purely on aerobic metabolism anymore—it starts shifting toward anaerobic energy production, which is less efficient and produces fatigue-inducing byproducts like lactate.
Boosting Your VO₂ Max: Training Tips and Tricks
The good news? VO₂ max can be improved with consistent training and healthy habits. Here’s how targeted exercise leads to real physiological changes that boost your body’s oxygen capacity:
High-Intensity Interval Training (HIIT): Short bursts of near-maximal effort followed by recovery push your heart and lungs to operate at their limits, stimulating the growth of new capillaries in muscles and increasing stroke volume—the amount of blood your heart pumps with each beat.
Steady-State Cardio: Moderate-intensity endurance training improves your heart’s efficiency and lung capacity, increasing maximal cardiac output (how much blood your heart can pump per minute) and improving oxygen delivery.
Strength Training: Enhances muscle mitochondrial density and efficiency, meaning your muscles can better extract and use oxygen during exercise.
Consistency: Regular aerobic activity maintains and gradually expands your aerobic engine by strengthening heart muscle, boosting blood volume, and enhancing lung function.
Sleep & Nutrition: Support repair, recovery, and cardiovascular health, enabling these adaptations to take hold.
Avoid Smoking & Manage Stress: Both factors can impair oxygen transport and cardiovascular function, limiting gains in VO₂ max.
Together, these adaptations increase your body’s ability to uptake, transport, and utilise oxygen — the very definition of a higher VO₂ max.
Remember, improvements happen gradually, but even small increases translate into big gains in endurance, energy, and long-term health.
Boosting Your VO₂ Max: Training Tips and Tricks
The good news? VO₂ max can be improved with consistent training and healthy habits. Here’s how targeted exercise leads to real physiological changes that boost your body’s oxygen capacity:
High-Intensity Interval Training (HIIT): Short bursts of near-maximal effort followed by recovery push your heart and lungs to operate at their limits, stimulating the growth of new capillaries in muscles and increasing stroke volume—the amount of blood your heart pumps with each beat.
Steady-State Cardio: Moderate-intensity endurance training improves your heart’s efficiency and lung capacity, increasing maximal cardiac output (how much blood your heart can pump per minute) and improving oxygen delivery.
Strength Training: Enhances muscle mitochondrial density and efficiency, meaning your muscles can better extract and use oxygen during exercise.
Consistency: Regular aerobic activity maintains and gradually expands your aerobic engine by strengthening heart muscle, boosting blood volume, and enhancing lung function.
Sleep & Nutrition: Support repair, recovery, and cardiovascular health, enabling these adaptations to take hold.
Avoid Smoking & Manage Stress: Both factors can impair oxygen transport and cardiovascular function, limiting gains in VO₂ max.
Together, these adaptations increase your body’s ability to uptake, transport, and utilise oxygen — the very definition of a higher VO₂ max.
Remember, improvements happen gradually, but even small increases translate into big gains in endurance, energy, and long-term health.
Boosting Your VO₂ Max: Training Tips and Tricks
The good news? VO₂ max can be improved with consistent training and healthy habits. Here’s how targeted exercise leads to real physiological changes that boost your body’s oxygen capacity:
High-Intensity Interval Training (HIIT): Short bursts of near-maximal effort followed by recovery push your heart and lungs to operate at their limits, stimulating the growth of new capillaries in muscles and increasing stroke volume—the amount of blood your heart pumps with each beat.
Steady-State Cardio: Moderate-intensity endurance training improves your heart’s efficiency and lung capacity, increasing maximal cardiac output (how much blood your heart can pump per minute) and improving oxygen delivery.
Strength Training: Enhances muscle mitochondrial density and efficiency, meaning your muscles can better extract and use oxygen during exercise.
Consistency: Regular aerobic activity maintains and gradually expands your aerobic engine by strengthening heart muscle, boosting blood volume, and enhancing lung function.
Sleep & Nutrition: Support repair, recovery, and cardiovascular health, enabling these adaptations to take hold.
Avoid Smoking & Manage Stress: Both factors can impair oxygen transport and cardiovascular function, limiting gains in VO₂ max.
Together, these adaptations increase your body’s ability to uptake, transport, and utilise oxygen — the very definition of a higher VO₂ max.
Remember, improvements happen gradually, but even small increases translate into big gains in endurance, energy, and long-term health.
Boosting Your VO₂ Max: Training Tips and Tricks
The good news? VO₂ max can be improved with consistent training and healthy habits. Here’s how targeted exercise leads to real physiological changes that boost your body’s oxygen capacity:
High-Intensity Interval Training (HIIT): Short bursts of near-maximal effort followed by recovery push your heart and lungs to operate at their limits, stimulating the growth of new capillaries in muscles and increasing stroke volume—the amount of blood your heart pumps with each beat.
Steady-State Cardio: Moderate-intensity endurance training improves your heart’s efficiency and lung capacity, increasing maximal cardiac output (how much blood your heart can pump per minute) and improving oxygen delivery.
Strength Training: Enhances muscle mitochondrial density and efficiency, meaning your muscles can better extract and use oxygen during exercise.
Consistency: Regular aerobic activity maintains and gradually expands your aerobic engine by strengthening heart muscle, boosting blood volume, and enhancing lung function.
Sleep & Nutrition: Support repair, recovery, and cardiovascular health, enabling these adaptations to take hold.
Avoid Smoking & Manage Stress: Both factors can impair oxygen transport and cardiovascular function, limiting gains in VO₂ max.
Together, these adaptations increase your body’s ability to uptake, transport, and utilise oxygen — the very definition of a higher VO₂ max.
Remember, improvements happen gradually, but even small increases translate into big gains in endurance, energy, and long-term health.
Understanding Your Results
Many wearables now estimate VO₂ max using heart rate, speed, pace, and other sensor data during activity. While not as precise as lab tests, these estimates offer valuable trends.
General VO₂ max values for adults can be interpreted as follows: ‘poor’ typically falls within the bottom 40th percentile, while ‘superior’ reflects the top 5th percentile for your age and sex.
VO2 Max Classification for Males (ml/kg/min)
Classification (Percentile) | |||||
|---|---|---|---|---|---|
Age Group | Poor (0-40) | Fair (40) | Good (60) | Excellent (80) | Superior (95) |
20-29 | <41.7 | 42.0 | 45.4 | 51.1 | 55.4 |
30-39 | <40.5 | 40.5 | 44.0 | 48.3 | 54.0 |
40-49 | <38.5 | 38.5 | 42.4 | 46.4 | 52.5 |
50-59 | <35.6 | 35.6 | 39.2 | 43.4 | 48.9 |
60-69 | <32.3 | 32.3 | 35.5 | 39.5 | 45.7 |
70-79 | <29.4 | 29.0 | 32.3 | 36.7 | 42.1 |
VO2 Max Classification for Females (ml/kg/min)
Classification (Percentile) | |||||
|---|---|---|---|---|---|
Age Group | Poor (0-40) | Fair (40) | Good (60) | Excellent (80) | Superior (95) |
20-29 | <36.1 | 36.1 | 39.5 | 43.9 | 49.6 |
30-39 | <34.4 | 34.4 | 37.8 | 42.4 | 47.4 |
40-49 | <33.0 | 33.0 | 36.3 | 39.7 | 45.3 |
50-59 | <30.1 | 30.1 | 33.0 | 36.7 | 41.1 |
60-69 | <27.5 | 27.5 | 30.0 | 33.0 | 37.8 |
70-79 | <25.9 | 25.9 | 28.1 | 30.9 | 36.7 |
Factors influencing your score include age, sex, genetics, training history, and body composition.
Use your VO₂ max number as a motivational benchmark — track changes over weeks and months rather than fixating on one reading. Improvements indicate enhanced cardiovascular fitness and reduced risk of chronic disease.
Understanding Your Results
Many wearables now estimate VO₂ max using heart rate, speed, pace, and other sensor data during activity. While not as precise as lab tests, these estimates offer valuable trends.
General VO₂ max values for adults can be interpreted as follows: ‘poor’ typically falls within the bottom 40th percentile, while ‘superior’ reflects the top 5th percentile for your age and sex.
VO2 Max Classification for Males (ml/kg/min)
Classification (Percentile) | |||||
|---|---|---|---|---|---|
Age Group | Poor (0-40) | Fair (40) | Good (60) | Excellent (80) | Superior (95) |
20-29 | <41.7 | 42.0 | 45.4 | 51.1 | 55.4 |
30-39 | <40.5 | 40.5 | 44.0 | 48.3 | 54.0 |
40-49 | <38.5 | 38.5 | 42.4 | 46.4 | 52.5 |
50-59 | <35.6 | 35.6 | 39.2 | 43.4 | 48.9 |
60-69 | <32.3 | 32.3 | 35.5 | 39.5 | 45.7 |
70-79 | <29.4 | 29.0 | 32.3 | 36.7 | 42.1 |
VO2 Max Classification for Females (ml/kg/min)
Classification (Percentile) | |||||
|---|---|---|---|---|---|
Age Group | Poor (0-40) | Fair (40) | Good (60) | Excellent (80) | Superior (95) |
20-29 | <36.1 | 36.1 | 39.5 | 43.9 | 49.6 |
30-39 | <34.4 | 34.4 | 37.8 | 42.4 | 47.4 |
40-49 | <33.0 | 33.0 | 36.3 | 39.7 | 45.3 |
50-59 | <30.1 | 30.1 | 33.0 | 36.7 | 41.1 |
60-69 | <27.5 | 27.5 | 30.0 | 33.0 | 37.8 |
70-79 | <25.9 | 25.9 | 28.1 | 30.9 | 36.7 |
Factors influencing your score include age, sex, genetics, training history, and body composition.
Use your VO₂ max number as a motivational benchmark — track changes over weeks and months rather than fixating on one reading. Improvements indicate enhanced cardiovascular fitness and reduced risk of chronic disease.
Understanding Your Results
Many wearables now estimate VO₂ max using heart rate, speed, pace, and other sensor data during activity. While not as precise as lab tests, these estimates offer valuable trends.
General VO₂ max values for adults can be interpreted as follows: ‘poor’ typically falls within the bottom 40th percentile, while ‘superior’ reflects the top 5th percentile for your age and sex.
VO2 Max Classification for Males (ml/kg/min)
Classification (Percentile) | |||||
|---|---|---|---|---|---|
Age Group | Poor (0-40) | Fair (40) | Good (60) | Excellent (80) | Superior (95) |
20-29 | <41.7 | 42.0 | 45.4 | 51.1 | 55.4 |
30-39 | <40.5 | 40.5 | 44.0 | 48.3 | 54.0 |
40-49 | <38.5 | 38.5 | 42.4 | 46.4 | 52.5 |
50-59 | <35.6 | 35.6 | 39.2 | 43.4 | 48.9 |
60-69 | <32.3 | 32.3 | 35.5 | 39.5 | 45.7 |
70-79 | <29.4 | 29.0 | 32.3 | 36.7 | 42.1 |
VO2 Max Classification for Females (ml/kg/min)
Classification (Percentile) | |||||
|---|---|---|---|---|---|
Age Group | Poor (0-40) | Fair (40) | Good (60) | Excellent (80) | Superior (95) |
20-29 | <36.1 | 36.1 | 39.5 | 43.9 | 49.6 |
30-39 | <34.4 | 34.4 | 37.8 | 42.4 | 47.4 |
40-49 | <33.0 | 33.0 | 36.3 | 39.7 | 45.3 |
50-59 | <30.1 | 30.1 | 33.0 | 36.7 | 41.1 |
60-69 | <27.5 | 27.5 | 30.0 | 33.0 | 37.8 |
70-79 | <25.9 | 25.9 | 28.1 | 30.9 | 36.7 |
Factors influencing your score include age, sex, genetics, training history, and body composition.
Use your VO₂ max number as a motivational benchmark — track changes over weeks and months rather than fixating on one reading. Improvements indicate enhanced cardiovascular fitness and reduced risk of chronic disease.
Understanding Your Results
Many wearables now estimate VO₂ max using heart rate, speed, pace, and other sensor data during activity. While not as precise as lab tests, these estimates offer valuable trends.
General VO₂ max values for adults can be interpreted as follows: ‘poor’ typically falls within the bottom 40th percentile, while ‘superior’ reflects the top 5th percentile for your age and sex.
VO2 Max Classification for Males (ml/kg/min)
Classification (Percentile) | |||||
|---|---|---|---|---|---|
Age Group | Poor (0-40) | Fair (40) | Good (60) | Excellent (80) | Superior (95) |
20-29 | <41.7 | 42.0 | 45.4 | 51.1 | 55.4 |
30-39 | <40.5 | 40.5 | 44.0 | 48.3 | 54.0 |
40-49 | <38.5 | 38.5 | 42.4 | 46.4 | 52.5 |
50-59 | <35.6 | 35.6 | 39.2 | 43.4 | 48.9 |
60-69 | <32.3 | 32.3 | 35.5 | 39.5 | 45.7 |
70-79 | <29.4 | 29.0 | 32.3 | 36.7 | 42.1 |
VO2 Max Classification for Females (ml/kg/min)
Classification (Percentile) | |||||
|---|---|---|---|---|---|
Age Group | Poor (0-40) | Fair (40) | Good (60) | Excellent (80) | Superior (95) |
20-29 | <36.1 | 36.1 | 39.5 | 43.9 | 49.6 |
30-39 | <34.4 | 34.4 | 37.8 | 42.4 | 47.4 |
40-49 | <33.0 | 33.0 | 36.3 | 39.7 | 45.3 |
50-59 | <30.1 | 30.1 | 33.0 | 36.7 | 41.1 |
60-69 | <27.5 | 27.5 | 30.0 | 33.0 | 37.8 |
70-79 | <25.9 | 25.9 | 28.1 | 30.9 | 36.7 |
Factors influencing your score include age, sex, genetics, training history, and body composition.
Use your VO₂ max number as a motivational benchmark — track changes over weeks and months rather than fixating on one reading. Improvements indicate enhanced cardiovascular fitness and reduced risk of chronic disease.
The Takeaway
VO₂ max is much more than a fitness metric — it’s a window into your heart, lungs, muscles, and overall health. Improving your VO₂ max enhances endurance, energy, and longevity while lowering risks for many chronic illnesses. With consistent training and lifestyle choices, you can unlock your body’s full oxygen potential and live stronger, longer, and healthier.
The Takeaway
VO₂ max is much more than a fitness metric — it’s a window into your heart, lungs, muscles, and overall health. Improving your VO₂ max enhances endurance, energy, and longevity while lowering risks for many chronic illnesses. With consistent training and lifestyle choices, you can unlock your body’s full oxygen potential and live stronger, longer, and healthier.
The Takeaway
VO₂ max is much more than a fitness metric — it’s a window into your heart, lungs, muscles, and overall health. Improving your VO₂ max enhances endurance, energy, and longevity while lowering risks for many chronic illnesses. With consistent training and lifestyle choices, you can unlock your body’s full oxygen potential and live stronger, longer, and healthier.
The Takeaway
VO₂ max is much more than a fitness metric — it’s a window into your heart, lungs, muscles, and overall health. Improving your VO₂ max enhances endurance, energy, and longevity while lowering risks for many chronic illnesses. With consistent training and lifestyle choices, you can unlock your body’s full oxygen potential and live stronger, longer, and healthier.
References
Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70-84.
Ross, R., et al. (2016). Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign. Circulation, 134(24), e653–e699.
Kaminsky, L. A., Arena, R., & Myers, J. (2017). Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: Data from the FITNESS Registry and the Importance of Exercise National Database (FRIEND Registry). Progress in Cardiovascular Diseases, 60(1), 34-40.
Fitbit Help Center. How is VO₂ Max estimated? https://help.fitbit.com/articles/en_US/Help_article/VO2max/
References
Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70-84.
Ross, R., et al. (2016). Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign. Circulation, 134(24), e653–e699.
Kaminsky, L. A., Arena, R., & Myers, J. (2017). Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: Data from the FITNESS Registry and the Importance of Exercise National Database (FRIEND Registry). Progress in Cardiovascular Diseases, 60(1), 34-40.
Fitbit Help Center. How is VO₂ Max estimated? https://help.fitbit.com/articles/en_US/Help_article/VO2max/
References
Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70-84.
Ross, R., et al. (2016). Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign. Circulation, 134(24), e653–e699.
Kaminsky, L. A., Arena, R., & Myers, J. (2017). Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: Data from the FITNESS Registry and the Importance of Exercise National Database (FRIEND Registry). Progress in Cardiovascular Diseases, 60(1), 34-40.
Fitbit Help Center. How is VO₂ Max estimated? https://help.fitbit.com/articles/en_US/Help_article/VO2max/
References
Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70-84.
Ross, R., et al. (2016). Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign. Circulation, 134(24), e653–e699.
Kaminsky, L. A., Arena, R., & Myers, J. (2017). Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: Data from the FITNESS Registry and the Importance of Exercise National Database (FRIEND Registry). Progress in Cardiovascular Diseases, 60(1), 34-40.
Fitbit Help Center. How is VO₂ Max estimated? https://help.fitbit.com/articles/en_US/Help_article/VO2max/
Research articles
Research articles
Research articles
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