What is a good VO2 max for my age?
It depends on your age and sex, and it naturally declines as you get older. VO2 max is measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min).
Rough guide for ages 30 to 39
| Average | Excellent | |
|---|---|---|
| Men | about 40 to 45 | about 50 to 55 |
| Women | about 31 to 35 | about 40 to 45 |
Values are typically higher in your twenties and lower with each decade after. Charts vary slightly between sources, so treat these as a guide. Your test results show where you sit for your own age and sex.
Smartwatch vs. a real test
Watches estimate VO2 max from heart rate and pace. A test with a mask measures the air you breathe directly, so it is more accurate and gives you true training zones.
How to improve it
- Zone 2 training: longer, easy aerobic sessions
- High-intensity intervals: such as four-minute hard efforts with recovery between
The number matters less than the direction. Retesting after a training block shows whether what you are doing is working.
Call 613-742-1230 or email info@pstottawa.ca to book a test.