VO2max for a 30-year-old woman
For women aged 30–39, a VO2max around 36.1 ml/kg/min is typical, 37.8+ is good, 42.4+ puts you in the top 20% and 47.4+ in the top 5%.
| Rating | VO2max (ml/kg/min) | Percentile |
|---|---|---|
| Poor | < 34.4 | bottom 40% |
| Fair | 34.4–37.8 | 40th–60th |
| Good | 37.8–42.4 | 60th–80th |
| Excellent | 42.4–47.4 | 80th–95th |
| Superior | 47.4+ | top 5% |
Cooper Institute norms as published by Garmin (Fair, Good, Excellent and Superior start at the 40th, 60th, 80th and 95th percentiles).
What these levels mean for running
If your watch or a lab test gives these numbers for running, Daniels' VDOT model predicts roughly these race times when you're trained for the distance:
| Level | VO2max | 5 km | 10 km | Half marathon |
|---|---|---|---|---|
| Average | 36.1 | 26:17 | 54:35 | 2:01:01 |
| Good | 37.8 | 25:17 | 52:29 | 1:56:23 |
| Excellent | 42.4 | 22:57 | 47:35 | 1:45:30 |
| Superior | 47.4 | 20:52 | 43:16 | 1:35:51 |
Fitness age
A woman with a VO2max of 42.4 (top 20% for women aged 30–39) has a fitness age of about 21; at 34.4 it is about 56. Check yours with the fitness age calculator.
How to move up a level
Most people gain several ml/kg/min within 8–12 weeks of consistent training: mostly easy aerobic work plus one interval session a week, such as the Norwegian 4×4. See how to improve your VO2max and, after 40, VO2max and ageing.
Frequently asked questions
What is a good VO2max for a 30-year-old woman?
For women aged 30–39, "good" starts at about 37.8 ml/kg/min (60th percentile), "excellent" at 42.4 (80th) and "superior" at 47.4 (95th), on the Cooper Institute norms used by Garmin.
What is the average VO2max for a 30-year-old woman?
The middle of the population sits between about 34.4 and 37.8 ml/kg/min (40th–60th percentile), so roughly 36.1.
What VO2max is elite at 30?
Above 47.4 puts a woman in the top 5% of their age group. Elite endurance athletes test far higher, typically 60–75+ ml/kg/min.
Is a VO2max of 38 good for a 30-year-old woman?
Yes — about 38 is at the 60th percentile for women aged 30–39, rated "good". Its fitness age is about 46.
Compare: 30-year-old man · 20-year-old woman · 40-year-old woman · full chart · calculate yours.
Sources
- Garmin, VO2 Max. Standard Ratings (data from The Cooper Institute)
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979.
Percentiles come from a large US fitness-testing population; your watch estimate can differ from a lab test by several points.