What’s considered a ‘good’ VO₂ max?
| Gender (18 to 45 years of age) | Activity level | Average VO₂ max |
|---|---|---|
| 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 |
What is a good VO2 max by age?
VO2 Max Chart for Men (ml/kg/min)
| Classification | 18-25 | 56-65 |
|---|---|---|
| Excellent | >60 | >41 |
| Good | 52-60 | 36-41 |
| Above average | 47-51 | 32-35 |
| Average | 42-46 | 30-31 |
What is a good VO2 max on Apple Watch?
14-60 mL/kg/min
Apple Watch supports a VO2 max range of 14-60 mL/kg/min that is validated for users 20 years or older.
What is a good VO2 max by age female?
VO2 Max Norms for Women
| VO2 Max values for Women as Measured in ml/kg/min | ||
|---|---|---|
| Age | Very Poor | Good |
| 13-19 | <25.0 | 35.0-38.9 |
| 20-29 | <23.6 | 33.0-36.9 |
| 30-39 | <22.8 | 31.5-35.6 |
How accurate is Apple VO2 max?
You won’t see VO2 max/Cardio Fitness Levels for every workout recorded with Apple Watch, here’s what Apple says: Apple Watch can record an estimated VO2 between 14 and 60 mL/kg/min when you do a brisk hike, walk, or run outdoors with persistent heart rate measurement.
Is a VO2 max of 40 good?
These are the ranges of VO2max that researchers have identified in the general population. This is where things can get tricky. Similar VO2max results can mean different things for different people. A VO2max of 40 can be excellent for one person, good for another, and only fair for a third.
What is a good cardio fitness score Apple Watch?
A score between 30 – 38 is considered average to above average cardio fitness. Anything above 40 qualifies as a high cardio fitness level.
How do I increase my VO2 max?
How can you increase your VO₂ max?
- Perform high-intensity interval training. This consists of doing several minutes of intense aerobic exercises, like cycling on a stationary bike, reducing the intensity for a few minutes, and increasing the intensity again.
- Switch up aerobic activities in a single workout.
What does a poor VO2 max mean?
According to the American Heart Association (AHA) a low VO2max – meaning a higher fitness age – is associated with increased risk of cardiovascular disease and all-cause mortality.
What is your fitness age?
First created by researchers from the Norwegian University of Science and Technology, your fitness age takes your respiratory health into account and is made up of different components including your heart rate, waist circumference, exercise routine, and more.
What is a good VO2max for a woman?
There’s no “perfect score” for VO2 max. Sims says a desirable number really depends on your sport or main fitness activity. “When we look at elite values, top-end cross-country women sit around 65 to 70 ml/kg/min; runners are about 60 to 65ml/kg/min; cyclists are around 55 to 60 ml/kg/min.”
What causes poor VO2max?
Men typically have more muscle mass and higher hemoglobin levels, which can affect VO2 max outcomes. Altitude: Due to the decrease in oxygen content, aerobic capacity is reduced at higher elevations. This results in decreased performance times.
Does losing weight increase VO2max?
Not necessarily. The researchers do further analysis to show that relative VO2max is actually inversely proportional to fat mass — that is, the more body fat you have, the lower your relative VO2max.
Should I worry about VO2max?
It’s one of the best predictors of long-term health, and it’s not hard to estimate. A new scientific statement from the American Heart Association argues that VO2 max, long used as a measure of running fitness, should be considered a “vital sign” by doctors.
Is VO2max a good indicator of heart health?
VO2max is a single predictor of cardiorespiratory fitness or exercise capacity estimates and has a protective effect on cardiovascular disease [2]. It has been shown by several epidemiological studies that high RHR and low VO2max play a role in increasing the risk of cardiovascular disease [[3], [4], [5], [6]].
Does blood pressure affect VO2max?
It is concluded that low VO2max level is related to higher incidence of hypertension.
Does a cold affect VO2max?
Studies have found that your VO2 max is significantly higher in 20C temperatures, but starts to decrease when temperatures drop down to 10C and lower. It also appears that your heart rate tends to be higher when running in the cold, and your fatigue threshold is lowered.
