What is a good VO2 max for runners?
VO2 max depends heavily on age, sex, genetics and training history, so there is no single good number. As a rough guide, recreational runners are often in the 40s to 50s (ml/kg/min), while well-trained endurance athletes are often higher. The most useful comparison is your own result over time.
What affects your VO2 max
- Age: it tends to decline gradually over time
- Sex: average values differ between men and women
- Training: consistent endurance training can raise it
- Genetics: some people respond more to training than others
Why test it
- Get an accurate baseline instead of a watch estimate
- Set training zones based on your own data
- Track changes across a training block or season
When to get it checked
A lab test gives a much more reliable number than a smartwatch estimate. Our VO2 max testing gives you a clear baseline and training zones.
At Performance Sports Therapy in Gloucester, our VO2 max testing can help you find the cause and build a plan.
Related: how do I calculate my training heart rate zones, does VO2 max testing help endurance athletes.