VO2 Max Chart
The VO2 Max Chart is a health reference tool covering vo2 max chart, vo2 max chart by age, vo2 max chart for women, vo2 max rating chart. Use the chart below to look up values instantly. Printable and downloadable versions are available on this page.
VO2 Max Estimator
Enter 1-mile walk time and heart rate, or use Cooper test results to estimate your VO2 max and get a fitness rating by age and gender.
VO2 Max Chart — Men
| Age Group | ||||||
|---|---|---|---|---|---|---|
| 20–29 | Below 31.5 | 31.5–35.4 | 35.5–40.9 | 41.0–44.9 | 45.0–49.4 | 49.5 and above |
| 30–39 | Below 30.2 | 30.2–33.5 | 33.6–38.9 | 39.0–42.9 | 43.0–47.9 | 48.0 and above |
| 40–49 | Below 26.1 | 26.1–29.9 | 30.0–35.7 | 35.8–40.9 | 41.0–45.3 | 45.4 and above |
| 50–59 | Below 20.5 | 20.5–25.9 | 26.0–31.4 | 31.5–36.4 | 36.5–41.0 | 41.1 and above |
| 60 and above | Below 17.5 | 17.5–22.7 | 22.8–29.9 | 30.0–35.7 | 35.8–40.9 | 41.0 and above |
All values in ml/kg/min. Source: American College of Sports Medicine (ACSM) Guidelines for Exercise Testing and Prescription — VO2 max norms
VO2 Max Fitness Ratings by Age and Gender
Source: American College of Sports Medicine (ACSM) VO2 max norms
VO2 Max Chart — Women
| Age Group | ||||||
|---|---|---|---|---|---|---|
| 20–29 | Below 23.6 | 23.6–28.9 | 29.0–32.9 | 33.0–36.9 | 37.0–41.0 | 41.1 and above |
| 30–39 | Below 22.8 | 22.8–26.9 | 27.0–31.4 | 31.5–35.6 | 35.7–40.0 | 40.1 and above |
| 40–49 | Below 21.0 | 21.0–24.4 | 24.5–28.9 | 29.0–32.8 | 32.9–36.9 | 37.0 and above |
| 50–59 | Below 20.2 | 20.2–22.7 | 22.8–26.9 | 27.0–31.4 | 31.5–35.7 | 35.8 and above |
| 60 and above | Below 17.5 | 17.5–20.1 | 20.2–24.4 | 24.5–30.2 | 30.3–31.4 | 31.5 and above |
All values in ml/kg/min. Source: ACSM Guidelines for Exercise Testing and Prescription
VO2 Max Ratings for Elite Athletes
| Sport | Elite Male VO2 Max (ml/kg/min) | Elite Female VO2 Max (ml/kg/min) |
|---|---|---|
| Cross-country skiing | 85–95 | 70–80 |
| Distance running (marathon) | 75–85 | 65–75 |
| Cycling (road) | 80–90 | 65–75 |
| Rowing | 70–80 | 60–70 |
| Swimming | 65–75 | 55–65 |
| Triathlon | 72–82 | 60–70 |
| Soccer | 60–70 | 50–60 |
| Recreational runner | 40–55 | 35–50 |
Notable records: Oskar Svendsen (cyclist) recorded 97.5 ml/kg/min in 2012 — the highest reliably measured VO2 max. Joan Benoit Samuelson holds the highest reliably measured female VO2 max at approximately 78.6 ml/kg/min.
Source: Journal of Applied Physiology and ACSM data
How to Estimate Your VO2 Max Without a Lab
Laboratory VO2 max testing requires specialised equipment but several field tests provide reliable estimates.
- Cooper 12-Minute Run Test — run as far as possible in exactly 12 minutes on a track. VO2 max estimate equals (distance in metres minus 504.9) divided by 44.73. Example: running 2,400 metres gives an estimated VO2 max of (2400 − 504.9) ÷ 44.73 = approximately 42.3 ml/kg/min.
- Rockport 1-Mile Walk Test — walk 1 mile as fast as possible. Record your time and heart rate at the finish. Use the formula: VO2 max = 132.853 − (0.0769 × weight in lbs) − (0.3877 × age) + (6.315 if male or 0 if female) − (3.2649 × time in minutes) − (0.1565 × finishing heart rate).
- Smartwatch and GPS watch estimates — devices such as Garmin, Apple Watch, and Polar estimate VO2 max from running pace and heart rate data collected during outdoor runs. These estimates improve in accuracy over multiple runs and are within approximately 5 percent of laboratory values in validation studies.
- Resting Heart Rate Method — VO2 max can be very roughly estimated as 15 multiplied by (maximum heart rate divided by resting heart rate). This is the least accurate method but requires no equipment.
VO2 Max Estimator
Enter 1-mile walk time and heart rate, or use Cooper test results to estimate your VO2 max and get a fitness rating by age and gender.