Is a VO2max of 53 good?
A VO2max of 53 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 | Excellent ~87th pct | Superior ~98th pct |
| 30–39 | Excellent ~92th pct | Superior ~99th pct |
| 40–49 | Superior ~95th pct | Superior ~99th pct |
| 50–59 | Superior ~98th pct | Superior ~99th pct |
| 60–69 | Superior ~99th pct | Superior ~99th pct |
| 70+ | Superior ~99th 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 53
| 5 km | 10 km | Half marathon | Marathon |
|---|---|---|---|
| 18:58 | 39:19 | 1:27:01 | 3:01:31 |
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 53 matches a fitness age of about 18 for men and 18 for women. Calculate yours.
How 53 compares
This is excellent to superior for most age groups and typical of trained recreational athletes. 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 53 good for a man?
It depends on age: 20–29 excellent, 30–39 excellent, 40–49 superior, 50–59 superior, 60–69 superior, 70+ superior (Cooper Institute norms).
Is a VO2max of 53 good for a woman?
By age: 20–29 superior, 30–39 superior, 40–49 superior, 50–59 superior, 60–69 superior, 70+ superior.
What 5K time is a VO2max of 53?
Daniels' VDOT model predicts about 18:58 for 5 km and 39:19 for 10 km if 53 is your running VO2max and you're trained for the distance.
What fitness age is a VO2max of 53?
About 18 for a man and 18 for a woman.
Other scores: VO2max 48 · VO2max 52 · VO2max 54 · VO2max 58 · 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.