VO2max for men and women: meaning and average values

“VO2max” stands for volume (V), oxygen (O2) and maximum (max). A person’s VO2max value tells you how much oxygen they take in and use per minute and kilogram of body weight when at maximum exertion. Experts determine the value in a lab. The higher the value, the greater the capacity for endurance sport.

A good VO2max improves the health of both men and women: it relieves the strain on the heart, contributes to stable blood pressure and reduces the risk of cardiovascular diseases and metabolic disorders such as diabetes. It supports the metabolism, helping to regulate weight and blood sugar levels. In day-to-day life, a higher VO2max value means, for example, less shortness of breath, greater stamina and improved mobility and independence in old age. VO2max also has an impact on mental well-being: it reduces stress and promotes good sleep.

A good VO2max depends on various factors. These include, for example, age, genetic predisposition, weight and fitness. The following VO2max tables show the average values in millilitres of oxygen per minute and kilogram body weight (ml/min/kg) for men and women. They differentiate by age and show which values are considered to be very good, good and average for men and women:

VO2max values for men

Endurance assessment based on maximum oxygen consumption (VO2max ml/min/kg):

VO2max values for women

Endurance assessment based on maximum oxygen consumption (VO2max ml/min/kg)

Bear in mind that, from the age of 25 to 30, the maximum oxygen consumption decreases by 5% to 10%. For people who are not very active, this figure tends to be 10%; for active people, it is around 5% – even if they do not exercise intensely.

You may be interested to know that elite marathon runners often achieve a maximum oxygen consumption of 70 to 85 ml/min/kg. However, a good VO2max alone is not enough for a good marathon time.

Calculating VO2max

There are three main methods for measuring VO2max: in a laboratory, in field tests or using technological estimates. We have summarised the methods for you:

Laboratory tests

The laboratory test is the scientific reference method. In other words, it provides the most accurate measurement values on which the other methods are based.

In a laboratory test, a person walks or cycles on an ergometer. They wear a mask connected to a gas analysis device. The device measures:

• The air the person inhales and exhales (air volume)
• The amount of oxygen the body uses.

The laboratory test delivers the greatest accuracy and is therefore suitable for athletes and for medical follow-up care. However, it is expensive and only available in specialised facilities.

Field tests

A well-known field test is the Cooper test, developed by Kenneth Cooper in 1968. In the Cooper test, test subjects try to run the longest possible distance on flat terrain in 12 minutes.

The Cooper test is often used because it is:

• Simple
• Quick
• Reproducible
• Suitable for both trained athletes and beginners

The test uses the following scientifically validated formula to estimate VO2max:

VO2max = (distance in metres – 504.9) / 44.73

Example: If a person runs a distance of 2400 m, the VO2max is (2400 – 504.9) / 44.73 ≈ 42.3 ml/min/kg

The Cooper test is very simple and can be carried out on a track or in a park without expensive equipment. It is very reliable when performed at maximum effort. For people who are out of shape, however, the test can be very strenuous. The test results also depend on the effort of the test subjects. The weather may also have an impact on the results.

Technological estimates

Connected watches are used to estimate VO2max. These are smart watches that are connected to a smartphone via Bluetooth. Cardio GPS watches automatically estimate VO2max. To do so, they measure:

• Heart rate
• Pace
• Heart rate variability
• Acceleration data.

The watches are very easy to use and allow you to update your VO2max after each exercise session. This helps people who exercise to keep track of how their fitness develops. However, technological estimates are less accurate than scientific tests.

The main way to improve your VO2max is by doing longer endurance runs and regular high-intensity interval training. However, body weight also plays a role when it comes to improving oxygen consumption.

High-intensity interval training

For a good VO2max, high-intensity interval training (HIIT) is particularly important. HIIT involves alternating between short periods of maximum exertion (85% to 95% of the heart rate) and short active recovery intervals. For beginners, the best way to do this is as follows:

• Warm up: start with a light workout of about 10 to 15 minutes. For example, try skipping with a rope or jogging gently. Keep a moderate pace.
• Running phase: run at a fast pace in eight intervals of 15 seconds each. Walk at a slower speed for around 45 seconds between the intervals.
• Final phase: finish with a relaxed cool-down for 10 to 15 minutes. Stretch afterwards.

If you’re already quite fit, try eight intervals of 45 seconds each at high speed, combined with 60-second walking breaks.

Bear in mind that, there are many different HIIT variants. The combination of strength training and intense endurance phases is also popular. Try out different methods and find the exercise that suits you best. You can find ideas for exercise sessions in the Helsana Coach app.

Please note: when you do HIIT, you should wear suitable shoes, drink enough fluids and stop immediately if you experience chest pain, dizziness or discomfort. Avoid HIIT altogether if you have heart problems that have not been investigated by a doctor.

Basic training

The aim of HIIT is to directly increase your VO2max. Threshold training is a valuable addition to this, as it strengthens general endurance and improves your ability to maintain high levels of exertion over a longer period of time. Moderately intense endurance running over 30 to 90 minutes at 60% to 75% of the maximum heart rate is considered suitable threshold training.

Effect of weight loss on relative VO2max

Your relative maximum oxygen consumption is determined by both your exercise and your body weight. This means that by losing weight, you may be able to increase your VO2max. However, this only applies if you lose body fat and not muscle mass.

We have summarised the most important tips to help you improve your VO2max in the long term below:

• Exercise regularly and avoid long breaks. Integrate exercise into your daily life. This will improve your cardiovascular health – even if you aren’t exercising intensely
• Add variety to your exercise. For example, don’t just cycle, include strength exercises in your training plan or exercise at altitudes: slight altitude increases stimulate the natural formation of red blood cells
• Schedule exercise-free days. On these days, practise meditation or try out other relaxation methods. These also help to regulate stress and improve your heart rate and breathing
• Get plenty of sleep. Restful sleep promotes recovery and the health of the heart and lungs. In addition, a regular day-night rhythm keeps the heart and circulation healthy
• Make sure you eat a balanced diet, rich in healthy fats and proteins. Nutrients such as iron, B vitamins and folic acid also promote the production of red blood cells and thus support the body’s oxygen supply
• Don’t forget to drink enough fluids. This makes it easier for the body to transport oxygen in the blood
• Chronic inflammation affects VO2max. A low level of inflammation in the body improves energy metabolism and thus oxygen consumption. A healthy microbiome helps to reduce inflammation
• Respiratory muscle training supports efficient breathing and facilitates oxygen transport through the body. Trained respiratory muscles also need less oxygen for their own work and leave more oxygen for other muscles. An open posture also makes breathing easier
• Avoid tobacco and alcohol and, if possible, avoid other harmful substances. This protects your lung function
• Check your iron and thyroid levels occasionally. If they are within a healthy range, they will support your body’s ability to absorb oxygen

A good VO2max has many benefits. Regular exercise improves your endurance, strengthens your cardiovascular system and has a positive effect on your mental well-being. Different forms of exercise provide variety and motivation. Stay active and enjoy the positive effects on your body and mind.