Is a VO2max of 44 good?
A VO2max of 44 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 | Fair ~52th pct | Excellent ~80th pct |
| 30–39 | Good ~60th pct | Excellent ~85th pct |
| 40–49 | Good ~68th pct | Excellent ~92th pct |
| 50–59 | Excellent ~82th pct | Superior ~98th pct |
| 60–69 | Excellent ~91th pct | Superior ~99th pct |
| 70+ | Superior ~97th pct | Superior ~99th 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 44
| 5 km | 10 km | Half marathon | Marathon |
|---|---|---|---|
| 22:14 | 46:06 | 1:42:12 | 3:32:12 |
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 44 matches a fitness age of about 46 for men and 18 for women. Calculate yours.
How 44 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 44 good for a man?
It depends on age: 20–29 fair, 30–39 good, 40–49 good, 50–59 excellent, 60–69 excellent, 70+ superior (Cooper Institute norms).
Is a VO2max of 44 good for a woman?
By age: 20–29 excellent, 30–39 excellent, 40–49 excellent, 50–59 superior, 60–69 superior, 70+ superior.
What 5K time is a VO2max of 44?
Daniels' VDOT model predicts about 22:14 for 5 km and 46:06 for 10 km if 44 is your running VO2max and you're trained for the distance.
What fitness age is a VO2max of 44?
About 46 for a man and 18 for a woman.
Other scores: VO2max 39 · VO2max 43 · VO2max 45 · VO2max 49 · 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.