Is a VO2max of 45 good?
A VO2max of 45 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 ~58th pct | Excellent ~83th pct |
| 30–39 | Good ~65th pct | Excellent ~88th pct |
| 40–49 | Good ~73th pct | Excellent ~94th pct |
| 50–59 | Excellent ~84th pct | Superior ~99th pct |
| 60–69 | Excellent ~93th 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 45
| 5 km | 10 km | Half marathon | Marathon |
|---|---|---|---|
| 21:49 | 45:13 | 1:40:14 | 3:28:16 |
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 45 matches a fitness age of about 42 for men and 18 for women. Calculate yours.
How 45 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 45 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 45 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 45?
Daniels' VDOT model predicts about 21:49 for 5 km and 45:13 for 10 km if 45 is your running VO2max and you're trained for the distance.
What fitness age is a VO2max of 45?
About 42 for a man and 18 for a woman.
Other scores: VO2max 40 · VO2max 44 · VO2max 46 · VO2max 50 · 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.