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People who like to track statistics while working out often focus on their VO2 max, and relatedly, pay attention to the ideal VO2 max by age and gender. What does this measurement represent, and how can you aim to achieve an above-average VO2 max by age?
I became heavily invested in those questions after realizing my Apple Watch can track this metric, which is a widely recognized indicator of cardio fitness. Although I initially felt dismayed when the device showed a below-average score for my age, a friend who has tracked her VO2 max for much longer while training as a competitive runner helped me adjust my expectations by explaining that VO2 max is a factor within my control, especially if I target my workouts to focus on specific activities.
Maybe you vaguely recall hearing about VO2 max in health class years ago but don’t know how it connects to your workout routines today. If you already track steps, distances, miles, calories or other metrics, do you need to also pay attention to the VO2 max?
Dr. Pooja Gidwani, MD MBA, Double Board-Certified in Internal Medicine and Obesity Medicine, explains, “VO2 max represents the maximal rate of oxygen consumption during incremental exercise and reflects the combined efficiency of the pulmonary, cardiovascular and muscular systems. It’s a clinically relevant biomarker of physiologic reserve and mortality risk.” In short, it represents the amount of oxygen your body can absorb and use during exercise.
The Cleveland Clinic breaks down VO2 max scores by milliliters of oxygen and kilograms of body weight per minute (mL/kg/min). It also indicates the figures by a person’s gender and activity level. So, what does that entity consider an average VO2 max by age?
The VO2 max by age female scores for individuals 18-45 years old are 27-30 mL/kg/min for those who are sedentary, 33-36.9 mL/kg/min for active people, and 37 to less than 77 mL/kg/min for those who are very active.
In contrast, the VO2 max by age male scores are 35-40 mL/kg/min for sedentary men, 42.5-46.4 mL/kg/min for active males and 46.5 to less than 84 for very active people,
Your age, gender, activity level and elevation influence your VO2 max score. Let’s break down some of the specifics. Firstly, the V stands for “volume”, and the O2 portion means “oxygen.” So, together, it indicates your maximum oxygen uptake.
Activity level is the most controllable factor. If you have an Apple Watch, that popular product can estimate your VO2 max during three specific activities. It does so by analyzing workout-related metrics according to your age, sex, weight and medications. A note on that last aspect is that some medicines can limit your heart rate, causing an overestimation of your VO2 max. The Apple Watch can show you trends and send you notifications of low readings. Because not all fitness trackers measure this metric, be sure to read the specs before purchasing one if tracking your VO2 max by age is one of the main reasons driving your decision.
If you’re ready to adjust your exercise regimen to target your VO2 max, there are a couple of ideal directions to take, says Dr. Nicholas Dragolea, MD and a London-based GP at My Longevity Centre. “HIIT (high intensity interval training) — short bursts of cardio workout at 90-95% of your maximum age-adjusted heart rate — can give the quickest improvement in VO2 max (usually up to 10% after 2 months).
He continues by suggesting you couple HIIT with endurance training, noting “Low to moderate intensity but regular cardio for longer periods (45-90 minutes), such as running or cycling at 65-80% of max HR, combined with resistance training can help improve your VO2 max.”
Although Dr. Dragolea clarified that the resistance training does not directly improve your VO2 max by age, he mentions that it boosts your stamina and makes you more resistant to potential running injuries, acting as an important part of a holistic fitness approach.
The resistance training itself does not improve VO2 max directly, but it helps boost stamina and resistance to potential running injuries, so it’s an important part of a holistic approach to fitness.
Once people set fitness goals, they often think harder workouts will get them closer to those targets faster. However, that’s often not the case, and that approach can have the opposite effect. For example, working out at more than 60% of your VO2 max target can elevate your cortisol levels, making it harder to sleep. However, rest is crucial for equipping you for every workout.
Adam Gilbert, certified nutrition coach and founder of MyBodyTutor, debunks a common myth that progress only happens during workouts, saying, “Most people think they get fitter during the workout, but you actually get fitter during the hours after when your body repairs and adapts. Recovery isn’t just a break, there’s an active process that lies between those periods which directly impacts your ability to improve your VO2 max.
As you decide how your VO2 max score fits into your overall fitness aims, remember it is only one measure of your fitness, albeit an important one. Your Apple Watch or a similar device can help you track it in the context of other well-being metrics.
Consider talking to your doctor, a coach or other professional to get tips to gradually increase your VO2 max, especially if it is currently lower than the average for your age. Although the ideas here can be a great starting point, you may also prefer more personalized strategies.
Lastly, it’s important to stay encouraged. My first VO2 max readings were only slightly below average. Although knowing that worried me at first, I also became very motivated and loved how my Apple Watch showed me time-based trends. Before long, my VO2 max was average for my age, and I’m now on track to reach an above-average score soon. I might not have made that progress if I stayed discouraged instead of influencing what’s in my power to change.
It varies by gender, and there is some overlap between the categories. Additionally, sources vary slightly when describing the targets. Generally, aim for from 33-40.9, depending on your age range, with lower scores appropriate for older individuals.
Sources suggest good VO2 max scores for females are from 33-39, while those considered excellent are 37-49.
A good score for males is from 36-44, and an excellent score ranges from 41-53, with the lower end of the spectrum serving as the targets for older people and vice versa.
The easiest way to do it is by using an online calculator or a fitness tracker that can automatically figure it out for you. Internet-based tools usually offer several methods that require you to take your resting heart rate for a specified period or to record it after doing a particular activity.
Good VO2 max scores on the Apple Watch are the same as those suggested via other measurement methods (33-39 for women and 36-44 for men).
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