VO2max for a 30-year-old man
For men aged 30–39, a VO2max around 42.3 ml/kg/min is typical, 44+ is good, 48.3+ puts you in the top 20% and 54+ in the top 5%.
| Rating | VO2max (ml/kg/min) | Percentile |
|---|---|---|
| Poor | < 40.5 | bottom 40% |
| Fair | 40.5–44 | 40th–60th |
| Good | 44–48.3 | 60th–80th |
| Excellent | 48.3–54 | 80th–95th |
| Superior | 54+ | 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 | 42.3 | 22:59 | 47:41 | 1:45:43 |
| Good | 44 | 22:14 | 46:06 | 1:42:12 |
| Excellent | 48.3 | 20:32 | 42:34 | 1:34:18 |
| Superior | 54 | 18:40 | 38:42 | 1:25:37 |
Fitness age
A man with a VO2max of 48.3 (top 20% for men aged 30–39) has a fitness age of about 25; at 40.5 it is about 57. 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 man?
For men aged 30–39, "good" starts at about 44 ml/kg/min (60th percentile), "excellent" at 48.3 (80th) and "superior" at 54 (95th), on the Cooper Institute norms used by Garmin.
What is the average VO2max for a 30-year-old man?
The middle of the population sits between about 40.5 and 44 ml/kg/min (40th–60th percentile), so roughly 42.3.
What VO2max is elite at 30?
Above 54 puts a man in the top 5% of their age group. Elite endurance athletes test far higher, typically 70–85+ ml/kg/min.
Is a VO2max of 44 good for a 30-year-old man?
Yes — about 44 is at the 60th percentile for men aged 30–39, rated "good". Its fitness age is about 46.
Compare: 30-year-old woman · 20-year-old man · 40-year-old man · 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.