Is a VO2max of 39 good?
A VO2max of 39 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.
| Age | Men | Women |
|---|---|---|
| 20–29 | Poor ~25th pct | Fair ~57th pct |
| 30–39 | Poor ~31th pct | Good ~65th pct |
| 40–49 | Fair ~43th pct | Good ~76th pct |
| 50–59 | Fair ~59th pct | Excellent ~88th pct |
| 60–69 | Good ~78th pct | Superior ~96th pct |
| 70+ | Excellent ~86th pct | Superior ~97th 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 39
| 5 km | 10 km | Half marathon | Marathon |
|---|---|---|---|
| 24:38 | 51:06 | 1:53:19 | 3:54:27 |
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 39 matches a fitness age of about 61 for men and 40 for women. Calculate yours.
How 39 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 39 good for a man?
It depends on age: 20–29 poor, 30–39 poor, 40–49 fair, 50–59 fair, 60–69 good, 70+ excellent (Cooper Institute norms).
Is a VO2max of 39 good for a woman?
By age: 20–29 fair, 30–39 good, 40–49 good, 50–59 excellent, 60–69 superior, 70+ superior.
What 5K time is a VO2max of 39?
Daniels' VDOT model predicts about 24:38 for 5 km and 51:06 for 10 km if 39 is your running VO2max and you're trained for the distance.
What fitness age is a VO2max of 39?
About 61 for a man and 40 for a woman.
Other scores: VO2max 34 · VO2max 38 · VO2max 40 · VO2max 44 · full chart.
Sources
- Garmin, VO2 Max. Standard Ratings (data from The Cooper Institute)
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979.