VO₂ max is the maximum oxygen uptake your body can use during exercise. What is a good VO2 max number?
What is VO₂ max?
The principle is simple; The higher the VO2 max, the more oxygen the body can consume, and the more efficiently the body can use the oxygen to generate as much energy as possible.
How is VO₂ max measured?
VO2 max is usually measured in a laboratory or hospital by a doctor, cardiologist, or exercise specialist.
What kind of VO2 max test is best for you depends on your fitness level.
You can perform the following tests:
- Test on treadmill
- Running test of 2.3 km
- Beep test
- A simple walk/run test on a treadmill if you have a low fitness level
- Cooper test
What is considered a ‘good’ VO2 max?
VO₂ max depends on a few key factors:
- age
- gender
- fitness level
- altitude
There is no final decision on what is a ‘good’ VO2 max
Here are some average values based on gender and activity levels you can use as references:
| Gender (18 to 45 years of age) | Activity level | Average VO₂ max |
| male | sedentary | 35–40 mL/kg/min |
| female | sedentary | 27–30 mL/kg/min |
| male | active | 42.5–46.4 mL/kg/min |
| female | active | 33.0–36.9 mL/kg/min |
| male | highly active | ≤ 85 mL/kg/min |
| female | highly active | ≤ 77 mL/kg/min |
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