Understanding Your VO₂ Max Score: What’s Good for You?

When you receive your VO₂ max result from a proper laboratory test, it’s natural to wonder: Is this a good score? The answer is not as simple as a single number, its meaning depends entirely on your individual characteristics and context.

For example, a VO₂ max of 40 ml/kg/min could be excellent for one person, average for another, and below average for someone else. This is because age, sex, body weight, and even elevation above sea level all influence how your result should be interpreted:

• Age: VO₂ max typically peaks in your early 20s, after which it can decline by 5–20% per decade if not maintained with regular physical activity. Therefore, what’s “good” for a 25-year-old will differ from what’s expected of a 60-year-old.

• Sex: Men generally present higher VO₂ max values than women because of differences in muscle mass and fat distribution, even when fitness levels are comparable. Therefore, scores should always be interpreted within the context of your sex.

• Body Weight: Since absolute VO₂ max (L/min) is strongly influenced by body size and genetic factors, results are standardised and reported as relative VO₂ max (mL/kg/min). This adjustment accounts for differences in weight, enabling fairer comparisons between individuals.

• Elevation: Living or training at higher altitudes can mildly lower VO₂ max performance due to reduced oxygen availability. While this effect is generally minor at moderate elevations, it can influence high-level athletic testing.