What’s a Good VO2 Max? | VO2 max test explained + my VO2 max test data

VO2 max is the maximal rate of oxygen consumption that you are capable of achieving.
VO2 max is typically measured with a progressive exercise test on a treadmill with the use of a machine that measures O2 and CO2 through a breathing tube.
Common Questions about VO2 max:
What’s the equation for VO2 max?
The equation is VO2 max = Cardiac Output X a-vO2 Difference
Cardiac Output= Stroke volume X Heart Rate
How to increase VO2 max?
Aerobic/ Anaerobic Training can increase VO2 max. The primary adaptation to increase VO2 max is increased maximal stroke volume (The amount of blood your heart can pump per beat) Stroke volume will improve with aerobic training (distance running, intervals, high intensity intervals, etc.)
Intervals at a moderate to high intensity ex: Running intervals with a 1:1 work:rest ratio have been shown to be effective in improving VO2 max.
Why is VO2 max important?
The amount of oxygen that your body can consume is directly related to aerobic performance and health. Improving your oxygen delivery and uptake can improve race performance and health.
What is a good VO2 max for a runner?
It depends on a lot of factors including age, sex, training experience, sport, etc. Watch the video for examples of good VO2 max numbers for different athletes.
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00:32 What is VO2 Max?
02:02 VO2 Max Equation
02:39 Average VO2 Max Score
02:50 Explanation of mL/kg/min
03:30 VO2 Max and Aging
03:55 90th Percentile VO2 Max Values
04:00 VO2 Max by Sport
04:30 VO2 Max for Sports without Large Aerobic Component
04:44 VO2 Max for Sports with Some Aerobic Component
05:10 VO2 Max for Sports with High Aerobic Component
05:20 VO2 Max for Sports with Very High Aerobic Component
05:30 VO2 Max Data Example
06:00 VO2 Max Testing Chart
06:40 Lactate Threshold
07:20 What to do with VO2 Max
Make sure you check out some of the other CSCS Prep Videos I have done:
CSCS Nutrition: • CSCS Nutrition Calcula...
CSCS Work to Rest Ratios: • NSCA CSCS Work to Rest...
Muscle Levers: • Muscle Levers 1st Clas...
Olympic Lifting Technique: • Olympic Lifting Techni...
Comment below if you have any questions!
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
✅ Let’s Connect:
📱 Instagram: @themovementsystem

[@hawleygriffin1800]

I'm a 66 year old retired speed skater. I stopped competing as a master class competitor when I was 56 because the travel got to be too big of a conflict with work. Still lift and do pretty serious cardio 6 days a week. My resting heart rate is 42. Sunday I passed a guy on my bike on an open section of road and then that guy tried to stay with me. You know the rule: If you pass someone, you can't let them pass you back. the guy was younger than me though and pressed me. I finally took the starch out him on a big hill 3 miles later. My Polar had my max heart rate at 163. By the formula that would give me a VO@ max of 59.37. Clearly the 163 for someone 66 doesn't match with the 220 minus age formula (220-66=154), and it may be that 163 isn't my max (I've been there many times before according to my Polar.) It's arguable that I wasn't "flatlined" there at 163 and was just my max for that ride.

[@jvm-tv]

This was more useful than dozens of Peter Attia's videos I watched on the subject. Thanks!

[@vikkipham5619]

THANK YOU for your amazing video. Really broke things down and kept it simple (watching this for my utoronto nutritional sciences course!!)

[@strivemore]

Haha that tying my shoes thing was funny, cool you were able to compete!

[@simonsaia229]

Great video! Through, straight forward and explained very well. Thanks so much!!!

[@MsGigiiiiiGoNZalEZ]

Lol I'm purging a lot of your videos right now so sorry for all the comments but dang that was cool to see your test results. Can't imagine how much more it's improved now! Good job!

[@miltonhow2543]

My Garmin Watch says my VO2 Max 48 (Excellent) in top 20% of my age group - fitness age of 20. I am 50 year old male. It has improved as I have done skipping 6 days per week for 4 months.

[@TheMovementSystem]

Nice work!

[@F.P.U]

Do you have a video of the skipping? I wanna switch up some workouts I do.

[@wmproductions4978]

Same I got 54 and an age of 20 but I’m 14 and it’s says I’m in the top 10

[@robertboeh1857]

Mine just increased to 60 and my age is 32, says top 1%

[@XAGR-hn3qt]

My Apple Watch said 28 lol wtf am I a potato

[@TheMovementSystem]

Apple Watches have a high margin of error since they're not actually measuring oxygen consumption

[@craftdmetal3660]

Actually laughed out loud 🤣

[@XAGR-hn3qt]

@@craftdmetal3660 😂

[@XAGR-hn3qt]

@@TheMovementSystem oooh ok good to know 😂

[@stacimarie3]

Same - and I can confirm that I am a potato.

[@lukeodubhda]

this is a really well done video!

[@TheMovementSystem]

Follow along on Instagram: @themovementsystem instagram.com/themovementsystem/

[@lilianelelisdeoliveira388]

Great video! Thanks for explaining and sharing.

[@TheMovementSystem]

Thanks for watching!

[@erikknudsen4034]

I'm 46 y/o and measured 70 ml/kg/min this past summer as a cyclist. This is probably why I enjoy it so much, just good at it. Sometimes I wish I had given it a try when I was younger.

[@tadejdanev5030]

omg dude...you rock.

[@robertjones1886]

@@tadejdanev5030 😄

[@wildan2136]

that is CRAAAAZY number man 😮😮 im 31 and only at 52 and i rancdaily

[@pupper5580]

Olympic Gold Medalist (skiing) Juha Mieto had a VO2 of 73 ml. But he was 6'6 and weighed 100 kg. Gold Medalist Skiier Iivo Niskanen has a VO2 max of 91, he is 6'2 and weighs 75 kg.

[@chriswest30]

I think you quite literally have Tour de France levels. 🙌

[@romerrosales-hasek1961]

wow amazing video. Great explanations

[@TheMovementSystem]

Thanks!

[@rcheas4894]

I’m a 68 year old male who is working to get back in better cardio shape after immunotherapy for cancer. My watch says 35.9 VOmax

[@sking2173]

Thanks. Very good explanation ...

[@JackMott]

My wife measured at 65.3 early in her cycling career. Was good enough to win some professional bike races, still a long way off the top women in the world though. But there are other ways to excel in bike races than just raw aerobic power, like anaerobic capacity, explosive power, and back stabbing tactics! But if the aerobic capacity isn't close, none of the rest works =)

[@tranedTurtle]

Hellllll yea this is so clutch, and also Matt casually flexin his BEAST VO2 max

[@TheMovementSystem]

It’s a soft flex. Had to do it

[@99cya]

Im 41 and my vo2 is at 47 according to my apple watch. I dont think thats very good but its enough for my runs up to half marathon distance.

[@DrGammaMindset]

Great vid

[@The_Drifter_13]

My Apple Watch says 31, which is pretty poor. 47 years old and I actually do a lot of mountain hiking, so I would have guessed it would be better. That said, I’ve never been able to distance run. Always been fast for short distances though.

[@wildan2136]

this has to be done in treshold condition i think hiking is in yhat area in a very short amount of time

[@Meskarune]

If you have asthma, any heart or blood pressure issue, or anemia it can make the VO2 max lower.

[@Kev_Smith]

Tried my Garmin watch for the first time recently but ran in to a couple issues. To get a score it seems I need to either run (outdoors) or cycle. I can't run as my knees don't allow it due to a couple operations. No problem - I'll get a score while cycling I thought. Nope - need to buy a power meter which 1) doesn't come cheap, nowhere near cheap and I can't justify that cost and 2) from Googling, you seem to need proper cycle shoes which I've never used. Shame you can't get the score with using other cardio machinery such as in a gym. I tried fooling it setting it up and then just doing the gym machines but I guess it wanted GPS or something too.

[@kortex628]

Excellent

[@TheMovementSystem]

Thank you!

[@endurodadclint5377]

I’m 40 in a few months. I’m about to finish my 15th Ironman triathlon and My Garmin watch says vo2 is 57 superior 🎉 sound like I’m doing pretty good 😊

[@gregorygregston8041]

my garmin tells me i have a 56. I had a 51 just 5 months ago. Love the hustle and great video! 💪

[@ziksud7620]

Well done

[@SteveNinetyski]

I had mine tested at age 20, when I was an athlete and it was 71. Nearly two decades later and I have probably lost 20 or so of it, but I wouldn't want to test to confirm my suspicions😅

[@mayankbhardwaj1332]

My apple watch said 29 in october 2021, it was a bummer for me, so i worked out on and off for 3-4 months, little running and walking , it now says 40.3. Can I still increase it?

[@cheesycake5879]

Well, after a year, did it improve?

[@mayankbhardwaj1332]

@@cheesycake5879 44 it says now, however i haven't been exercising as regularly as the last year

[@kickpublishing]

Mine is 42 but I’m 52 years old and 220lbs, heavy weight boxer build. I run every day and eat well. Not sure how good I can get it at my age - I’m big framed so carrying a lot when I move.

[@user-ig5cb9uu9x]

Ahhhhh the arterial output! 📚🗃️📝

[@jappleseed6322]

As a 32 year old, 6’1” 215lb male my Garmin has my VO2 max at 42, bottom 50% for my age group and a fitness age of 39. I have a borderline obese BMI with 7% body fat. Do these metrics mean anything for my body type? I feel like they are pretty useless. I can run a sub 13:00 minute two mile, which isn’t lightning fast, but I did just win a 50 mile ultra running it in 8:16:00 on snow and ice covered trails. Now I’m no rocket scientist, but I don’t believe this performance equates to the bottom 50% of dudes my age. My average resting heart rate is 42 and somehow my fitness age is 39???

[@TheMovementSystem]

BMI is literally just a ratio of height to weight. You could be a bodybuilder or a couch potato and have the same BMI so don't worry about that. The Garmin VO2 max is just an estimate and can be significantly off.

[@HipsterDatta]

Is Apple Watch reliable? Mine is SE. It doesn’t have Blood Oxygen Monitor.

[@brandonrandall1533]

7:16 is my favorite part

[@jc2685]

My Apple watch says 36 for my vo2 max. I cycle at least 4-6 times, 200-300km a week. 80/20 zone patterns. My apple watch resting heartbeat is 54. So 178/54 × 15.3 = 50 for my vo2 max. Which is correct?

[@whydoyouneedmyname6508]

The test I have to do increases the Incline by 2 every 2 minutes starting at 7-8mph... so the failure is well before 12 mins

[@christopherhamill525]

Ye I’m 16 and 73kg 6’2 and exercising almost twice daily (now less) and my Vo2 max before I got injured was 66 and now it’s 63 after 9 weeks out. I feel like it’s more around 59 considering my fitness based off running

[@noahpelentsov4758]

Noice, I'm 15 and I've got a Vo2 max of 54

[@spencereasterbrook9357]

rn my vo2 max is 65 but my highest was 70

[@mrhmd8308]

Great video. What about using the equation 15.3 x (MHR-RHR) to calculate V02Max?

[@TheMovementSystem]

That would just be an estimate and would probably have a 10% or higher margin of error for different athletes. Nothing wrong with it just know that you would need to actually measure the oxygen consumption to be most accurate.

[@jakerussell135]

and to add to that, usually your actual maximum heart rate is tested at the same time as vo2 max. the 220 - age one isn't very accurate; the person who came up with it said it's what the graph looked like

[@JamieHines]

I've never had a VO2 max test done in a lab. But my Garmin 935 has some data for that wondering how accurate that might be or close? Do you have any data on watches?

[@fuzzykeuh]

The Garmin watches are very speed dependant. Running in zone 4 will get you the highest VO2 max numbers, while if you go on an easy run a few days later, your watch will say your VO2max dropped 3 points, while in theory it should be more or less the same. I think it might be somewhat off from a labtest because it's based on an estimate of heartrate and speed only, but i find it helpful to track progress over multiple months.

[@theforce5191]

I been wondering that because I have a polar h10. I'll mostly use it as reference point for my progression so in my case accuracy doesn't matter as long as It goes up

[@thomasonthetrail]

My Garmin VO2Max is 56 while an actual test put me at 61 so there is quite a margin for error

[@waynewestrupp7624]

I thought wrestling would be more anaerobic because it's quite explosive? Freestyle and Greco has a lot explosive movements although I can see how there's definitely aerobic elements in wrestling too.

[@jdwalker865]

I'm 61yo and my Garmin 530 bicycle computer says my VO2 max is 43 while Zwift says it's 38. That's a big discrepancy and I'm not sure which to believe.

[@patriciaxin4092]

very helpful video! But I'm still a little bit confused about distinguishing the differences between VO2max & plateau & peak. I'll appreciate it if you could explain that.

[@TheMovementSystem]

VO2 max is the maximal amount of oxygen that you can consume. I'm not sure what you mean by peak and plateau

[@stevenwatson2699]

I am almost 68, my Garmin245 says my VO2max was 35, running a couple of miles today, rated fair. 188 lbs. Male

[@TheMovementSystem]

That may be accurate. VO2 max does decrease with age. For being 68 a VO2 max of 35 is pretty good

[@stevenwatson2699]

@@TheMovementSystem I have it at 39 for my last run

[@wrathofgrothendieck]

you're a big guy

[@frostbitepokin9520]

@@wrathofgrothendieck for you

[@stevenwatson2699]

@@TheMovementSystem I now have it at 37

[@ravingcyclist624]

My VO2 max as calculated by my Garmin watch has decreased as I exercise faster and for longer durations. Potentially if I get fit enough, my VO2max could go to zero. 🙂

[@RaoBlackWellizedArman]

That can happen if you gain weight.

[@xyzct]

It might because heart rate variability is part of the calculation, and after heavy training your heart rate is more variable. Check your VO2max first thing before getting up, after you've had at least a full day off.

[@cameronsamuels9488]

Are there any links/websites to where I can look at the Nieman VO2 max data without actually having to buy the book?

[@BobBob-uv9fq]

The beauty about being unfit when younger is after training your actually getting better ,being lazy when younger has been a great strategy

[@evilearthego5256]

That makes absolutely no sense

[@spencereasterbrook9357]

im usually around high 60s low 70s vo2 max im 16 and my mile time is 4:30

[@user-ig5cb9uu9x]

Aerobic component Anaerobic component

[@highlanderthegreat]

can you do the test on a rowing machine if so how would you go about doing it..thanks

[@user-jy8tg8oc6w]

Mine is a 38 currently and I am 48 years old.

[@RealStrategyGamingClassics]

Vo2 max is a RATE i think you forgot to say? Its how much oxygen per MINUTE (1 minute) you can take in. The units are ML KG and Minutes. Now just how much. I am 50 now i was probably way way higher years ago since i'm not running alot now. When i was like 21 it was probably very good when i did a 135 half marathon. Now i cant do a single 8 min mile because just worked and didnt do much this winter.

[@Victor_Jaiyeola]

hi, please can i email my vo2 fitness test for interpreting? i’m having problems with my cardio and want to know how to progress

[@angelinaettiyil]

My apple watch says my Vo2max is 21.8 , is it too low?what should i do to increase it

[@arjunyeleshwarapu]

Cardio everyday

[@daviddinoger]

@@arjunyeleshwarapu That's not good advice. Put in rest days and alternate between different sports, try not to train too much since you'll get injured pretty easily. Also try different endurance sports. One day go for a slow run, on another day go cycling, on another one go swimming.

[@arjunyeleshwarapu]

@@daviddinoger my comment was quite brief. Not every session of cardio needs to be extremely intense. The main thing this person should do is just build the habit of exercising (whether it be swimming, cycling, running, walking, etc). Rest days are necessary too. Two words was not enough for me to give in-depth advice

[@adylermontejo6043]

im 46 yrs old im doing HIIT in cycling is this normal i reach my heart rate at 185-188 resting HR 46..the question is my Vo2 how to measure it.

[@vince1229]

185÷46×15.3=61.53 wikiHOW.

[@eguilbe123]

good

[@LoveLife-gv8jg]

Damn. Mine says 32... I'm 50 and just started running again..I need to increase

[@scorpiontail2561]

What is your opinion on using a step test based on heart rate increase,to find your vo2max?

[@lukearnold4264]

For a 14 year old is a 57 v02 max good? But my heart rate is so high when I run I don’t know how to bring it down.

[@boiboi.3000]

Slow down..... Over time you will get faster and maintain a low heart rate

[@nielsv2025]

57 is excellent for your age! Indeed, as @boiboi said, slow down. Run easy most of the time.

[@zacharias5156]

I can’t seem to find any knowledge about vo2 max for teenagers I just turned 17 and got a garmin 245 and I’ve ran with it for about a week now the vo2 max says 57 but I don’t do very long runs (usually 5-15 k) what are your thoughts about this?

[@ppawlows2000]

How accurate are smart watches and which one is best?

[@T94869]

Garmin

[@Orikix]

I am a seixten year old male and my vo2 max is 59,8, is that good?

[@cheesycake5879]

Yes.

[@sharknadofartquake2449]

I'm 47 and did my 1st VO2 a week ago. My score was 37. 37 millilidurs of oxygen per kilo of bodyweight. I'm male. Anybody's guess what that puts my percentile in for my age!💩👀😱🤣😂

[@matk0]

Nice Video, im 16 and i have 61, I am running a lot and have asthma, is 61 vo2 max any good? (i'm male btw)

[@cheesycake5879]

Yes very good.

[@user-zt9qv4cs5o]

But what is Vo2 reserved 🤯

[@formosamilan9552]

Running 2-3 miles almost everyday plus random walks. Also do weights 2 days a week. I’m 28. My score is 40.8 on my Apple Watch

[@RealStrategyGamingClassics]

I think that is right on accurate from what your describing.

[@RW-ql2wy]

Mine jumped after I added a lot of HIIT training around zone 2. Avg 51 VO2 max now.

[@BFinesilver2]

I'm 42 and train myself cycling and weigh 72kg. My Garmin says my VO2 Max is 61.

[@qwer55555555]

yeah cycling will rocket VO2

[@stumpy2924]

Im still 14 and my vo2 max is 65

[@ANGUS-HAS-TIME]

Really interesting data there, and i really like your way of presenting it. What do you think of simpler tests like the Harvard Step test? I managed to increase my vo2 max from 44 to 59 in just two weeks (according to the Harvard Step test), and doing a bit of a novel experiment where i focus exclusively on time. Would love to hear what you think of my first report video: kzbin.info/www/bejne/mnanmJ99bMqGptEsi=ojCBEfU0q2H7s5CU

[@melodyderendinger1459]

You only talked about people in their 20s

[@user-ig5cb9uu9x]

Ahhhh so Endurance athletes peak during their 20's-30's Strength, Power, speed VO2 max Shockput, discus, football Sports with low VO2 max

[@yarneborghijs6017]

I have 67 as a 17 year old male, I am not in a club do you think I should consider to run competitions?

[@twan8240]

yes

[@99cya]

lol 67 wow thats high.

[@christopherhamill525]

Doesn’t say anything about your legs but you should be good at 5k+

[@qwer55555555]

as far as Garmin goes i have 52, and im 33yo. Garmin puts that in top 10% LOL I don't feel particular fit TBH, more like a average guy

[@jebby16]

I knew it!!! Wearing a mask for extended periods of time affects your VO2 max.

[@xelionizer]

Isn't the V.O2-max genetically determined? It's the anaerobic threshold that is improvable, right?? I definitely believe, that a person with a V.O2-max below 70 can excel in endurance running..! Just because you have a big energy reservoir doesn't mean the body is capable of utilizing that capacity...

[@TheMovementSystem]

VO2 max is determined by a combination of genetics and training. The equation for it is cardiac output X a-v O2 difference. With training you can improve maximal cardiac output. A few months of training can realistically increase it from maybe 30L to 35-36L. That would represent about a 10% increase in VO2 max. With unregulated enzymes and/ or mitochondria you can improve a-vO2 difference by some percentage as well which would increase VO2 max.

[@xelionizer]

@@TheMovementSystem Thank you for elaborating on the subject;)

[@bennettthomas1910]

My watch says I have a 61 Vo2 max and I’m in the top 1% of my age I’m 12 Yt it says my fitness age is 20

[@hopesands2381]

Average is 38? Funny, my apple watch says mine is 21 lol. halp

[@sebastianring2214]

and ethnic group

[@KennyOmegasCavity]

I'm 30, my vo2 went down to 41 ml/kg/min during lockdown. I got it upto 44 ml/kg/min. My goal is to reach 50.