Is a VO2max of 30 good?

A VO2max of 30 ml/kg/min means something very different at 25 and at 65. Here is how it rates for every age group, for men and women — plus the fitness age and race times it corresponds to.

AgeMenWomen
20–29Poor ~1th pctPoor ~4th pct
30–39Poor ~1th pctPoor ~14th pct
40–49Poor ~1th pctPoor ~22th pct
50–59Poor ~9th pctPoor ~39th pct
60–69Poor ~26th pctGood ~60th pct
70+Fair ~44th pctGood ~74th pct

Ratings from Cooper Institute norms (as published by Garmin); percentiles are approximate, interpolated between the published 40th, 60th, 80th and 95th percentile values.

Race times for a VO2max of 30

5 km10 kmHalf marathonMarathon
30:411:03:492:21:174:49:49

Predicted with Daniels' VDOT model for a trained runner; marathon predictions are optimistic for most people. Get your training paces in the running calculator.

Fitness age

A VO2max of 30 matches a fitness age of about 90 for men and 73 for women. Calculate yours.

How 30 compares

This is below average for most adults under 50 — the good news is that the biggest health gains come from moving up from here. Elite endurance athletes typically test at 70–85+ (men) and 60–75+ (women) — see VO2max of elite athletes.

How to raise it

Consistent aerobic volume plus one or two interval sessions a week usually adds several points within a few months: 12-week plan · VO2max workouts · 4×4 intervals.

Frequently asked questions

Is a VO2max of 30 good for a man?

It depends on age: 20–29 poor, 30–39 poor, 40–49 poor, 50–59 poor, 60–69 poor, 70+ fair (Cooper Institute norms).

Is a VO2max of 30 good for a woman?

By age: 20–29 poor, 30–39 poor, 40–49 poor, 50–59 poor, 60–69 good, 70+ good.

What 5K time is a VO2max of 30?

Daniels' VDOT model predicts about 30:41 for 5 km and 1:03:49 for 10 km if 30 is your running VO2max and you're trained for the distance.

What fitness age is a VO2max of 30?

About 90 for a man and 73 for a woman.

Other scores: VO2max 31 · VO2max 35 · full chart.

Sources