What is a good VO2 max?

It varies by age and sex, but broadly, under 30 is below average, 30 to 45 is around average, and above 45 is good to excellent for most adults. The most useful comparison is with your own past scores as you train.

Regular aerobic training, especially a mix of steady cardio and some harder intervals, raises VO2 max over weeks and months. A falling resting heart rate is a good sign it is working.

Verified formulaLast reviewed July 2026

VO2 Max Estimator

Estimate your cardiovascular fitness from your age and resting heart rate, no lab needed.

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Age

Resting heart rate (bpm)

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A mathematical estimate based on validated equations, for education only. It is not a diagnostic tool.

The science

VO2 max is the gold-standard measure of aerobic fitness: how much oxygen your body can use during hard effort. A true test needs a lab, but a well-validated shortcut estimates it from your resting heart rate, which reflects how efficient your heart has become. A lower resting rate generally points to a higher VO2 max.

The formula

VO2 max = 15.3 x (max HR / resting HR)

Sources

1
Uth N, Sorensen H, Overgaard K, Pedersen PK. Estimation of VO2max from the ratio between HRmax and HRrest (2004).
2
American College of Sports Medicine fitness norms

Common questions

This tool is for education only and is not a diagnostic device. Consult a licensed clinician before making health decisions.