VO₂ max stands for maximal oxygen uptake—it's the maximum amount of oxygen your body can use during intense exercise. It's one of the best indicators of cardiovascular fitness and aerobic endurance.
The higher your VO₂ max, the more oxygen your body can deliver to your muscles, and the better you perform during physical activity.
VO₂ max can be measured in a lab with masks and treadmills, but for most people, simple field tests like the Cooper Test offer a good estimate.
Some smartwatches and apps also estimate your VO₂ max using heart rate and movement data over time.
VO₂ max scores vary by age, gender, and fitness level. Here's a rough guide for adults:
| Fitness Level | Men (20–29) | Women (20–29) |
|---|---|---|
| Excellent | > 60 ml/kg/min | > 56 ml/kg/min |
| Good | 52–60 | 47–56 |
| Average | 42–51 | 38–46 |
| Below Average | < 41 | < 37 |
Your result helps place you in a fitness category and track progress over time.
Yes! It's absolutely trainable. Your VO₂ max can increase with consistent aerobic training and smart recovery.
Head over to our Tips to Improve Your VO₂ Max page to learn how.