Is a VO2max of 40 good?
A VO2max of 40 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 ~31th pct | Good ~62th pct |
| 30–39 | Poor ~37th pct | Good ~70th pct |
| 40–49 | Fair ~48th pct | Excellent ~81th pct |
| 50–59 | Good ~64th pct | Excellent ~91th pct |
| 60–69 | Excellent ~81th pct | Superior ~97th pct |
| 70+ | Excellent ~89th pct | Superior ~98th 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 40
| 5 km | 10 km | Half marathon | Marathon |
|---|---|---|---|
| 24:06 | 50:01 | 1:50:54 | 3:49:37 |
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 40 matches a fitness age of about 58 for men and 35 for women. Calculate yours.
How 40 compares
This is around or above average for many adults, and good to excellent after 50. 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 40 good for a man?
It depends on age: 20–29 poor, 30–39 poor, 40–49 fair, 50–59 good, 60–69 excellent, 70+ excellent (Cooper Institute norms).
Is a VO2max of 40 good for a woman?
By age: 20–29 good, 30–39 good, 40–49 excellent, 50–59 excellent, 60–69 superior, 70+ superior.
What 5K time is a VO2max of 40?
Daniels' VDOT model predicts about 24:06 for 5 km and 50:01 for 10 km if 40 is your running VO2max and you're trained for the distance.
What fitness age is a VO2max of 40?
About 58 for a man and 35 for a woman.
Other scores: VO2max 35 · VO2max 39 · VO2max 41 · VO2max 45 · 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.