What is a good VO2 Max score for a 30-year-old?

For men in their 30s, a VO2 Max between 41 and 45 is 'Good', 46 to 51 is 'Excellent', and 52+ is 'Superior'. For women in their 30s, 35 to 39 is 'Good', 40 to 45 is 'Excellent', and 46+ is 'Superior'.

Updated: August 2026 • Verified v1.2

VO2 Max Running & Athletic Fitness Calculator

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Cooper: VO2max = (Distance_m - 504.9) / 44.73; Heart Rate: VO2max = 15.3 * (HRmax / HRrest)

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Understanding Your Results

Calculates estimated VO2 Max in mL/kg/min using clinical formulas, classifies cardiorespiratory fitness across ACSM percentiles (Superior, Excellent, Good, Fair, Poor), and evaluates all-cause cardiovascular mortality risk.

Practical Guidance & Next Steps

Having an 'Elite' or 'Superior' VO2 Max is clinically correlated with a 500% reduction in cardiovascular mortality risk compared to the lowest fitness quartile.

What is this?

A cardiorespiratory fitness utility that estimates VO2 Max oxygen consumption and population fitness percentiles.

How does it work?

1. Choose Cooper 12-Minute Run Test or Heart Rate Ratio method. 2. Enter age, gender, and test metrics (run distance in meters or resting/max heart rate). 3. View your estimated VO2 Max score, ACSM fitness tier, and longevity profile.

Why use it?

Provides an accessible benchmark of aerobic endurance without requiring expensive laboratory equipment.

Technical Scope & Calculation Limitations

Estimates cardiorespiratory fitness based on Cooper and Uth et al. formulas.

Frequently Asked Questions

VO2 Max measures the maximum volume of oxygen (in milliliters per kilogram of body weight per minute) that your body can absorb and utilize during intense exercise. It is the single strongest clinical indicator of cardiorespiratory health and overall longevity.

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