🇺🇸 AHA / ACSM Norms Cooper Test Rockport Walk Test
VO₂ Max Calculator
Estimate your VO₂ max — the most important measure of cardiovascular fitness. Choose from three methods: resting heart rate (no exercise needed), the Rockport 1-mile walk test, or the Cooper 12-minute run test.
Quick Answer
VO₂ max is your peak oxygen uptake in mL/kg/min. Average for a 35-year-old man: ~40–45. Average for a 35-year-old woman: ~33–38. Elite endurance athletes: 65–85+. VO₂ max declines ~1%/year without training. Regular aerobic exercise can improve it 10–25% in 6–12 months. Classification tables used: AHA (American Heart Association) and ACSM (American College of Sports Medicine).
VO₂ Max Standards by Country
| Country / Authority | Classification System | Notable Context |
|---|---|---|
| 🇺🇸 USA — AHA / ACSM | Poor / Fair / Good / Excellent (4 tiers by age & sex) | Standard used by US cardiologists; Apple Watch uses same metric |
| 🇬🇧 UK — ACSM / BHF | ACSM tables (same as US) used in cardiac rehab | NHS cardiac programs use VO2 max to guide exercise intensity |
| 🇨🇦 Canada — CSEP | CSEP-PATH fitness assessment includes VO2 max | Canadian Physical Activity Guidelines reference VO2 max for fitness surveillance |
| 🇦🇺 Australia — ESSA | ACSM norms adopted; exercise physiologists use same tables | Heart Foundation Australia uses VO2 max in cardiac rehabilitation |
| 🇩🇪 Germany — DGPR | European cardiac rehab uses VO2 peak (ml/kg/min) | German cardiac guidelines: VO2 peak <14 = heart transplant consideration |
| 🇯🇵 Japan — JCS | VO2 peak used in Japanese cardiac rehabilitation (JCS 2012) | Japan Heart Foundation: low VO2 peak linked to heart failure prognosis |
| 🇳🇴 Norway — NTNU | World leader in VO2 max research (4×4 interval protocol) | Highest average population VO2 max; friluftsliv culture drives activity |
VO₂ Max Norms by Age — Men
| Category | 20–29 | 30–39 | 40–49 | 50–59 |
|---|---|---|---|---|
| Excellent | >52 | >50 | >47 | >43 |
| Good | 43–52 | 42–50 | 38–47 | 34–43 |
| Fair | 34–42 | 35–41 | 30–37 | 27–33 |
| Poor | <34 | <35 | <30 | <27 |
Values in mL/kg/min. Source: AHA / ACSM classification tables.
VO₂ Max Norms by Age — Women
| Category | 20–29 | 30–39 | 40–49 | 50–59 |
|---|---|---|---|---|
| Excellent | >47 | >44 | >41 | >37 |
| Good | 38–47 | 36–44 | 31–41 | 28–37 |
| Fair | 29–37 | 28–35 | 24–30 | 21–27 |
| Poor | <29 | <28 | <24 | <21 |
Frequently Asked Questions
What is a good VO2 max for my age? ▾
For men aged 30–39, "Good" VO2 max is 42–50 mL/kg/min; "Excellent" is above 50. For women aged 30–39, "Good" is 36–44; "Excellent" is above 44. These are AHA/ACSM classifications. The Apple Watch "Cardio Fitness" score uses the same VO2 max metric. A low VO2 max (<35 for men, <28 for women) is associated with significantly higher cardiovascular mortality risk.
How do Scandinavian countries use VO2 max differently? ▾
Scandinavian countries (Norway, Sweden, Finland) have some of the highest average VO2 max levels in the world due to high rates of outdoor recreational activity. Norway's concept of "friluftsliv" (outdoor life) is associated with sustained aerobic activity year-round. Norwegian research institutions (NTNU in Trondheim) have been at the forefront of VO2 max research, including developing the "4×4 interval" training protocol proven to raise VO2 max efficiently.