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Typical range: 35-85 ml/kg/min
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Men's VO2 Max Standards
| Category | Age 20-29 | Age 30-39 | Age 40-49 |
|---|---|---|---|
| Elite | 60+ | 58+ | 55+ |
| Excellent | 52-60 | 50-58 | 48-55 |
| Good | 47-51 | 44-49 | 42-47 |
| Fair | 42-46 | 40-43 | 37-41 |
| Poor | <42 | <40 | <37 |
Women's VO2 Max Standards
| Category | Age 20-29 | Age 30-39 | Age 40-49 |
|---|---|---|---|
| Elite | 55+ | 52+ | 50+ |
| Excellent | 47-54 | 45-51 | 42-49 |
| Good | 42-46 | 39-44 | 36-41 |
| Fair | 37-41 | 35-38 | 32-35 |
| Poor | <37 | <35 | <32 |
Training to Improve VO2 Max
VO2 Max Intervals
- • 5×5 minutes @ 95-100% max HR
- • 8×3 minutes @ 95-100% max HR
- • 3-5 minute recoveries
- • 1-2 sessions per week max
Tempo Runs
- • 20-40 minutes @ threshold
- • 85-90% max HR
- • Improves lactate clearance
- • Supports VO2 max gains
Aerobic Base
- • 70-80% of training volume
- • Zone 2 heart rate
- • Builds mitochondria
- • Foundation for VO2 max
VO2 Max Requirements by Goal
5K Goals:
- • Sub-25 min: ~40-42 ml/kg/min
- • Sub-22 min: ~45-47 ml/kg/min
- • Sub-20 min: ~50-52 ml/kg/min
- • Sub-18 min: ~55-58 ml/kg/min
- • Sub-16 min: ~62-65 ml/kg/min
Marathon Goals:
- • Sub-4:30: ~38-40 ml/kg/min
- • Sub-4:00: ~42-44 ml/kg/min
- • Sub-3:30: ~48-50 ml/kg/min
- • Sub-3:00: ~54-56 ml/kg/min
- • Sub-2:30: ~62-65 ml/kg/min
VO2 Max Calculator
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