Cardio fitness reference table
VO₂ max table by age and sex — norms in ml/kg/min
The Cooper Institute norms used by ACSM, laid out as ranges for every age band from 20 to 79: what counts as poor, fair, good, excellent and superior for men and women, plus the estimated average for each age.
Men — VO₂ max by age
| Age | Poor (below 40th percentile) | Fair (40th–60th) | Good (60th–80th) | Excellent (80th–95th) | Superior (95th+) |
|---|---|---|---|---|---|
| 20–29 | < 41.7 | 41.7–45.4 | 45.4–51.1 | 51.1–55.4 | ≥ 55.4 |
| 30–39 | < 40.5 | 40.5–44.0 | 44.0–48.3 | 48.3–54.0 | ≥ 54.0 |
| 40–49 | < 38.5 | 38.5–42.4 | 42.4–46.4 | 46.4–52.5 | ≥ 52.5 |
| 50–59 | < 35.6 | 35.6–39.2 | 39.2–43.4 | 43.4–48.9 | ≥ 48.9 |
| 60–69 | < 32.3 | 32.3–35.5 | 35.5–39.5 | 39.5–45.7 | ≥ 45.7 |
| 70–79 | < 29.4 | 29.4–32.3 | 32.3–36.7 | 36.7–42.1 | ≥ 42.1 |
Women — VO₂ max by age
| Age | Poor (below 40th percentile) | Fair (40th–60th) | Good (60th–80th) | Excellent (80th–95th) | Superior (95th+) |
|---|---|---|---|---|---|
| 20–29 | < 36.1 | 36.1–39.5 | 39.5–43.9 | 43.9–49.6 | ≥ 49.6 |
| 30–39 | < 34.4 | 34.4–37.8 | 37.8–42.4 | 42.4–47.4 | ≥ 47.4 |
| 40–49 | < 33.0 | 33.0–36.3 | 36.3–39.7 | 39.7–45.3 | ≥ 45.3 |
| 50–59 | < 30.1 | 30.1–33.0 | 33.0–36.7 | 36.7–41.1 | ≥ 41.1 |
| 60–69 | < 27.5 | 27.5–30.0 | 30.0–33.0 | 33.0–37.8 | ≥ 37.8 |
| 70–79 | < 25.9 | 25.9–28.1 | 28.1–30.9 | 30.9–36.7 | ≥ 36.7 |
Average VO₂ max by age
| Age | Men (median) | Women (median) |
|---|---|---|
| 20–29 | 43.6 | 37.8 |
| 30–39 | 42.3 | 36.1 |
| 40–49 | 40.5 | 34.7 |
| 50–59 | 37.4 | 31.6 |
| 60–69 | 33.9 | 28.8 |
| 70–79 | 30.9 | 27.0 |
How to read the VO₂ max table
Find your sex and age band, then the range your value falls in. The labels are percentile bands from a cohort of mostly white American volunteers tested on a treadmill, so "good" means above the 60th percentile of that group, not a clinical verdict. The average column is the estimated median, the midpoint of the 40th and 60th percentile cut-points.
The coach can schedule the intervals that move VO₂ max and track a re-test on your grid.
What is a good VO₂ max for my age?
"Good" starts at the 60th percentile of your age and sex band: 45.4 ml/kg/min for a man of 20 to 29, 39.5 for a woman of the same age, falling to 32.3 and 28.1 at 70 to 79.
How do I measure VO₂ max without a lab?
Field tests estimate it from performance: the Cooper 12-minute run, the beep test, the Rockport walk and step tests. Each has its own calculator here; the estimates are typically within a few ml/kg/min of a lab value.