Is a VO2max of 33 good?

A VO2max of 33 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 ~22th pct
30–39Poor ~1th pctPoor ~32th pct
40–49Poor ~12th pctFair ~40th pct
50–59Poor ~26th pctGood ~60th pct
60–69Fair ~44th pctExcellent ~80th pct
70+Good ~63th pctExcellent ~85th 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 33

5 km10 kmHalf marathonMarathon
28:2058:542:10:314:28:34

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 33 matches a fitness age of about 80 for men and 61 for women. Calculate yours.

How 33 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 33 good for a man?

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

Is a VO2max of 33 good for a woman?

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

What 5K time is a VO2max of 33?

Daniels' VDOT model predicts about 28:20 for 5 km and 58:54 for 10 km if 33 is your running VO2max and you're trained for the distance.

What fitness age is a VO2max of 33?

About 80 for a man and 61 for a woman.

Other scores: VO2max 32 · VO2max 34 · VO2max 38 · full chart.

Sources