Free fitness tool
VO2 Max Calculator by Age and Sex
Key takeaways
A good VO2 max depends on your age and sex. In the U.S. FRIEND registry, the median for adults in their 40s is about 27 ml/kg/min for women and 38 for men, with roughly 32 and 45 marking the top quarter. Values fall about 10% per decade, yet aerobic fitness stays trainable at every age.
Your details
From a lab test, or a Garmin, Apple Watch or Whoop reading.
Your result
Enter your age and a VO2 max or resting heart rate to see where you stand.
How this calculator works
Percentiles come from the FRIEND registry: 7,783 maximal treadmill breath tests from U.S. adults without cardiovascular disease. We interpolate between the published 5th–95th percentile points for your age decade and sex. Cycle tests usually read a little lower than treadmill tests. The resting-heart-rate option uses the Uth–Sørensen–Overgaard–Pedersen formula with an age-predicted maximum heart rate.
Want the full picture? Read what is a good VO2 max by age or explore personal training built around your zones.
Sources
- Kaminsky LA, Arena R, Myers J. Reference Standards for Cardiorespiratory Fitness (FRIEND). Mayo Clinic Proceedings, 2015
- Uth N, et al. Estimation of VO2max from the ratio between HRmax and HRrest. Eur J Appl Physiol, 2004
- Tanaka H, et al. Age-predicted maximal heart rate revisited. J Am Coll Cardiol, 2001
Educational information only. Victory health coaches do not diagnose or treat medical conditions. If you have a heart, lung or other medical condition, talk with your clinician before maximal-effort exercise or testing.