What is an average VO2 max in your 30s?

The 50th-percentile VO2 max for men in their 30s is 42.4 ml/kg/min. For women, it's 30.2 ml/kg/min.

What is a good VO2 max in your 30s?

ACSM classifies the 60th–79th percentile as "Good." For men in their 30s that means roughly 45.1–49.2 ml/kg/min; for women, 32.6–36.1.

What is considered excellent for ages 30–39?

The 90th-percentile VO2 max is 56.5 ml/kg/min for men and 41.4 for women in the 30–39 bracket.

How can I improve my VO2 max in my 30s?

A combination of zone-2 training 2–3 times per week and high-intensity intervals (Norwegian 4x4 or 30/30 intervals) 1–2 times per week typically produces 5–15% gains over 8–12 weeks. See /improve/ for structured programs.

VO2 Max Norms for Your 30s

If you're between ages 30–39, the median VO2 max is 42.4 ml/kg/min for men and 30.2 ml/kg/min for women. Anything at or above the 60th percentile is "Good" in the ACSM framework; 80th and above is "Excellent."

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Men — ages 30–39

Men, 30–39
Age	5th	10th	25th	50th	75th	90th	95th
30–39	27.2	30.2	35.9	42.4	49.2	56.5	59.8

Values are VO2 max in ml/kg/min. Source: The Cooper Institute (see /methodology/).

For men in their 30s: below 35.9 ml/kg/min is "Poor-to-Fair"; 42.4 is the median; 49.2 puts you in the top quartile ("Good"); 56.5 is "Excellent" (top 10%); and anything above 59.8 is "Superior" — top 5% of men in this age bracket.

Women — ages 30–39

Women, 30–39
Age	5th	10th	25th	50th	75th	90th	95th
30–39	19.0	20.9	25.3	30.2	36.1	41.4	45.8

Values are VO2 max in ml/kg/min. Source: The Cooper Institute (see /methodology/).

For women in their 30s: below 25.3 ml/kg/min is "Poor-to-Fair"; 30.2 is the median; 36.1 puts you in the top quartile ("Good"); 41.4 is "Excellent" (top 10%); and anything above 45.8 is "Superior" — top 5% of women in this age bracket.

Training targets for your 30s

If you are below the 40th percentile, structured aerobic training typically yields 10–20% gains in 8–12 weeks — the biggest relative returns are available here. Above the 75th percentile, gains slow to roughly 3–8% per training block, but maintenance becomes the priority: VO2 max loss in trained adults is about half the rate of untrained peers.

Zone 2 training — 2–3 sessions per week, 45–90 minutes each.
Norwegian 4x4 intervals — 1 session per week at 85–95% max heart rate.
Polarized training — the 80/20 rule used by most elite endurance athletes.

Frequently asked questions

What is an average VO2 max in your 30s?: The 50th-percentile VO2 max for men in their 30s is 42.4 ml/kg/min. For women, it's 30.2 ml/kg/min.
What is a good VO2 max in your 30s?: ACSM classifies the 60th–79th percentile as "Good." For men in their 30s that means roughly 45.1–49.2 ml/kg/min; for women, 32.6–36.1.
What is considered excellent for ages 30–39?: The 90th-percentile VO2 max is 56.5 ml/kg/min for men and 41.4 for women in the 30–39 bracket.
How can I improve my VO2 max in my 30s?: A combination of zone-2 training 2–3 times per week and high-intensity intervals (Norwegian 4x4 or 30/30 intervals) 1–2 times per week typically produces 5–15% gains over 8–12 weeks. See /improve/ for structured programs.