Updated November 6, 2026 · By the DEXASCAN.COM Team
Quick answer: A good VO2 max depends on your age and sex. In the FRIEND registry's lab-measured treadmill tests, the median for people in their 40s was 37.8 mL/kg/min for men and 26.7 for women, and the top quarter started around 45.0 and 32.4. A measured test, paired with a DEXA scan, shows where you really stand.
Key takeaways
- VO2 max norms fall about 10% per decade across age groups in the FRIEND registry.
- The 50th percentile is average for your age and sex. The 75th is a strong goal, and the 90th is excellent.
- In a 2018 study of 122,007 adults, the least fit group had about five times the risk of death of the fittest group.
- Smartwatch numbers are estimates, so use them for trends rather than as your exact score.
- DEXA, VO2 Max and RMR testing start at $89 on DEXASCAN.COM.
Your watch gives you a VO2 max number and a rating, and the next question is whether that number is any good. A 2026 analysis in Nature Mental Health, pooling 27 studies and more than 4 million people, linked high cardiorespiratory fitness with a 39% lower risk of dementia and a 36% lower risk of depression compared with low fitness. These were observational studies and the authors rated the certainty of the evidence very low to moderate, so this is a link and not proof of cause. Here is how to read your number.
What is VO2 max?
VO2 max is the most oxygen your body can take in and use during hard exercise. It is usually written in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).
A measured test has you walk, run or cycle at rising effort while a mask tracks your breathing. Our VO2 max testing FAQs walk through what to expect.
What is a good VO2 max for my age?
A good VO2 max is one at or above the middle of the range for your age and sex, and a great one sits in the top quarter or higher. The table below comes from the FRIEND registry, a set of 7,783 maximal treadmill tests with measured oxygen use from eight U.S. labs, published in Mayo Clinic Proceedings in 2015. All values are mL/kg/min.
| Age | Men 50th | Men 75th | Men 90th | Women 50th | Women 75th | Women 90th |
|---|---|---|---|---|---|---|
| 20–29 | 48.0 | 55.2 | 61.8 | 37.6 | 44.7 | 51.3 |
| 30–39 | 42.4 | 49.2 | 56.5 | 30.2 | 36.1 | 41.4 |
| 40–49 | 37.8 | 45.0 | 52.1 | 26.7 | 32.4 | 38.4 |
| 50–59 | 32.6 | 39.7 | 45.6 | 23.4 | 27.6 | 32.0 |
| 60–69 | 28.2 | 34.5 | 40.3 | 20.0 | 23.8 | 27.0 |
| 70–79 | 24.4 | 30.4 | 36.6 | 18.3 | 20.8 | 23.1 |
There is no official cutoff for "good," but here is a practical way to read the table:
- 50th to 75th: average to above average.
- 75th to 90th: a strong result and a good goal for most adults.
- Above the 90th: excellent for your age.
Treat these as a guide and not a verdict. Reference numbers shift with the group studied. A 2020 Mayo Clinic Proceedings paper using international data put the median at 49.5 for men and 40.6 for women in their 20s, higher than the U.S. figures above. FRIEND used treadmills, so compare with care if you test on a bike.
The median in FRIEND fell about 10% per decade, which is why a score that was average at 30 can be well above average at 60. Our look at how age affects VO2 max covers why that decline happens and how training can slow it.
Why does VO2 max matter for longevity?
Higher fitness is strongly linked with living longer. A 2018 Cleveland Clinic study in JAMA Network Open followed 122,007 adults after treadmill testing, with a median follow-up of 8.4 years. After adjusting for other factors, the lowest-fitness group had about five times the risk of death of the elite group, the top 2.3% for their age and sex.
You do not need to be elite to benefit. In the same study, the below-average group had a 41% higher risk of death than the above-average group. That study estimated fitness from treadmill performance and did not measure oxygen directly, and it shows association rather than cause.
Is my smartwatch VO2 max accurate?
Your watch gives you an estimate, not a measurement, and it can be off by several points. A 2025 study in PLOS ONE compared the Apple Watch with lab testing in 28 people and found it read an average of 6.07 mL/kg/min below the lab result, with an average percentage error of 13.31%. Most of that group was fit, and individual gaps varied widely.
Garmin says its watches estimate VO2 max from heart rate and performance data during walking and running, which is a calculation and not a breath-by-breath reading. Our reviews of Apple Watch VO2 max accuracy and at-home versus lab testing explain when each one makes sense.
How does body composition change your VO2 max?
Because VO2 max is usually reported per kilogram of body weight, your weight changes the score even if your heart and lungs do not. Someone who uses 3,000 mL of oxygen per minute at 80 kg scores 37.5. At 75 kg with the same oxygen use, that person scores 40.
So the number alone can mislead, and it matters whether lost weight was fat or muscle. A DEXA scan (dual-energy X-ray absorptiometry) shows body fat percentage, lean muscle by region, visceral fat around your organs and bone density in about 10 minutes. Muscle tends to fade with age too, as we cover in at what age you start losing muscle. Adding RMR (resting metabolic rate, the calories you burn at rest) completes what we call the Big 3 of DEXA, RMR and VO2 Max testing.
What should you do next?
- Find your age and sex in the table and note your percentile.
- If your number comes from a watch, get a measured test.
- Set a goal, such as reaching the next percentile band, and follow a plan to improve your VO2 max.
- Get a baseline DEXA scan, then rescan every 8–12 weeks at the same location.
Frequently asked questions
What is a good VO2 max for a 50-year-old?
In the FRIEND registry, the median for people in their 50s was 32.6 mL/kg/min for men and 23.4 for women. The 75th percentile was 39.7 for men and 27.6 for women, which is a strong goal for most people at that age.
How much does a VO2 max test cost?
Prices vary by location and by how the test is run. On DEXASCAN.COM, DEXA, VO2 Max and RMR testing start at $89, and you can see the price for each provider before you buy.
Is my Apple Watch VO2 max accurate?
It is a useful estimate, not a measurement. A 2025 PLOS ONE study of 28 people found Apple Watch readings averaged 6.07 mL/kg/min below lab values, with an average percentage error of 13.31%. Use it to watch trends over time rather than as your exact number.
How often should I retest my VO2 max?
Every 8 to 12 weeks is a practical rhythm when you are actively training toward a goal, since that gives your training time to show up. Use the same location and test type each time so your results stay comparable.
Is a VO2 max test safe?
A VO2 max test is hard exercise that builds until you reach your limit, and you can stop at any time. Talk with your healthcare provider first if you have heart disease, chest pain or a condition or medication that affects your heart rate.
Related reading
- How DEXA and VO2 Max Work Together to Optimize Your Health
- VO2 Max vs Heart Rate Monitors and Wearables
- VO2 Max and Heart Health: Why This Number May Matter More Than You Think
Find a DEXA scan near you
DEXASCAN.COM validates its providers and shows prices upfront. You buy online and get booking instructions within minutes. DEXA, VO2 Max and RMR testing start at $89.
Sources: FRIEND reference standards, Mayo Clinic Proceedings, 2015; Peterman et al., global reference standards, Mayo Clinic Proceedings, 2020; Mandsager et al., JAMA Network Open, 2018; Cardiorespiratory fitness and risk of mental disorders and dementia, Nature Mental Health, 2026; Lambe et al., PLOS ONE, 2025; Garmin, What's a Good VO2 Max for Me?
This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting or changing any medication, diet or exercise program.