Men 20–29 years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 55 |
| Very good | 50 – 55 |
| Good | 45 – 50 |
| Average | 40 – 45 |
| Poor | < 40 |
Estimate your VO₂max
VO₂ max: definition, calculation and impact on your running performance
What is VO₂ max?
VO₂ max is the maximum amount of oxygen your body can use each minute during intense effort. It's expressed in ml of oxygen per kg of body weight per minute (ml/kg/min). The higher your VO₂ max, the more your cardio-respiratory system can deliver oxygen to your muscles, and the more powerful your endurance "engine" is.
In practice, VO₂ max is a very good indicator of:
- your endurance level,
- your ability to sustain high paces for long periods,
- and even your long-term cardiovascular health.
The essential: You can see VO₂ max as the size of your engine. Then, training helps you learn to use it efficiently.
VO₂ max, performance and health
In running, a high VO₂ max is an advantage: with equivalent training, a runner with a higher VO₂ max can run faster at the same relative intensity. This is one reason why the best marathoners often have very high VO₂ max values (often >70 ml/kg/min).
But VO₂ max isn't just for performance: it's also a health marker. Studies show that a higher VO₂ max is associated with a lower risk of cardiovascular disease and premature mortality. That's why some medical institutions propose using it as a "vital sign" just like blood pressure.
How to measure or estimate your VO₂ max?
1) Laboratory test (the reference)
The most accurate way to measure VO₂ max is a progressive exercise test in a lab or medical center, with a mask that measures gas exchange (O₂ and CO₂) while speed or slope increases.
This is the method used with elite athletes or in medical settings.
2) GPS watches and field tests
For most runners, we use estimates:
- Automatic watch calculation (Garmin, Coros, Polar, etc.) from heart rate and speed,
- Field tests like the Cooper test (distance covered in 12 min), shuttle run (beep test), or equations from a 5k / 10k.
These methods give an estimate with some margin of error, but sufficient to track your progress over months.
3) Important reminder
The important thing isn't to have a "perfect" number, but to follow the trend: if your estimated VO₂ max gradually rises, it means your aerobic capacities are improving.
Once your VO₂max is estimated, you can:
- Adapt your training paces to progress efficiently
- Calculate your maximum heart rate to better manage your intensity zones
- Estimate your times on different race distances
- Compare your performances with your age category
Good / poor VO₂ max levels
Here are indicative standards based on Cooper Institute and Garmin references:
Women 20–29 years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 50 |
| Very good | 44 – 50 |
| Good | 39 – 44 |
| Average | 35 – 39 |
| Poor | < 35 |
Men 30–39 years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 52 |
| Very good | 47 – 52 |
| Good | 42 – 47 |
| Average | 37 – 42 |
| Poor | < 37 |
Women 30–39 years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 46 |
| Very good | 41 – 46 |
| Good | 36 – 41 |
| Average | 32 – 36 |
| Poor | < 32 |
Men 40–49 years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 50 |
| Very good | 45 – 50 |
| Good | 40 – 45 |
| Average | 35 – 40 |
| Poor | < 35 |
Women 40–49 years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 44 |
| Very good | 39 – 44 |
| Good | 34 – 39 |
| Average | 30 – 34 |
| Poor | < 30 |
Men 50–59 years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 46 |
| Very good | 42 – 46 |
| Good | 37 – 42 |
| Average | 33 – 37 |
| Poor | < 33 |
Women 50–59 years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 41 |
| Very good | 36 – 41 |
| Good | 31 – 36 |
| Average | 28 – 31 |
| Poor | < 28 |
Men 60+ years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 41 |
| Very good | 36 – 41 |
| Good | 31 – 36 |
| Average | 27 – 31 |
| Poor | < 27 |
Women 60+ years
| Level | VO₂ max (ml/kg/min) |
|---|---|
| Excellent | > 36 |
| Very good | 32 – 36 |
| Good | 27 – 32 |
| Average | 23 – 27 |
| Poor | < 23 |
Note: These zones are approximate and based on reference standards (Cooper Institute / Garmin). Exact values vary by age, sex and source used.
How to improve your VO₂ max?
VO₂ max is highly trainable: with regular training, you can increase it by 10 to 25% or more, especially when starting out.
The most effective methods:
- Regular base endurance (easy runs): foundation of volume.
- Sessions near VO₂ max pace: for example 3 to 6 × 3 min at a very sustained pace, with jogging recovery.
- HIIT / intense intervals of 2 to 5 minutes at ~90–95% of your maximum heart rate, several times a week for already well-trained runners.
Of course, you must adapt the content according to level, age and injury history.
Advice: The goal is not to be flat out all the time, but to combine volume in endurance with some targeted high-intensity sessions.
Limitations: what VO₂ max doesn't tell you
Two runners with the same VO₂ max can have very different performances. What also matters:
- running economy (your stride, technique, energy cost),
- your fatigue tolerance and race management,
- your muscular strength and shock resistance,
- your race weight, sleep, nutrition…
VO₂ max is therefore an important indicator but not the only one: it's one data point to track among others (paces, heart rate, feelings, race times).
VO₂ max of famous runners
To put these values into perspective, here are some measured or estimated VO₂ max values of world-class runners and endurance athletes:
Kilian Jornet
≈ 89-92 ml/kg/min
Trail and skyrunning champion, multiple UTMB winner, holder of climbing records (Mont Blanc, Everest).
Eliud Kipchoge
≈ 84 ml/kg/min
Two-time Olympic marathon champion, first man under 2 hours (1:59:40 in 2019), official world record 2:01:09.
Jakob Ingebrigtsen
≈ 84-85 ml/kg/min
2021 Olympic 1500m champion, European record holder in 2000m and 3000m, world medalist in 5000m.
Mo Farah
≈ 80 ml/kg/min
Four-time Olympic champion (5000m and 10000m in 2012 and 2016), six-time world champion on track.
Paula Radcliffe
≈ 70 ml/kg/min
Women's marathon world record holder for 16 years (2:15:25 in 2003), three-time world cross-country champion.
Sifan Hassan
≈ 72 ml/kg/min
Triple Olympic medalist in Tokyo 2021 (gold 5000m, 10000m, bronze 1500m), 10000m world record holder.
Bjørn Dæhlie
96 ml/kg/min
Cross-country skiing legend, 8 Olympic gold medals. Highest VO₂ max recorded in laboratory testing.
Grete Waitz
≈ 73 ml/kg/min
9-time New York Marathon winner, 1983 world marathon champion, pioneer of women's marathon running.
Note: These values come from laboratory tests or estimates based on performances. VO₂ max alone doesn't explain everything: running economy, lactate capacity, and mental resilience are equally crucial for performance.