What is an average VO2 max in your 40s?

The 50th-percentile VO2 max for men in their 40s is 37.8 ml/kg/min. For women, it's 26.7 ml/kg/min.

What is a good VO2 max in your 40s?

ACSM classifies the 60th–79th percentile as "Good." For men in their 40s that means roughly 40.7–45.0 ml/kg/min; for women, 29.0–32.4.

What is considered excellent for ages 40–49?

The 90th-percentile VO2 max is 52.1 ml/kg/min for men and 38.4 for women in the 40–49 bracket.

How can I improve my VO2 max in my 40s?

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 40s

If you're between ages 40–49, the median VO2 max is 37.8 ml/kg/min for men and 26.7 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 40–49

Men, 40–49
Age	5th	10th	25th	50th	75th	90th	95th
40–49	24.2	26.8	31.9	37.8	45.0	52.1	55.6

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

For men in their 40s: below 31.9 ml/kg/min is "Poor-to-Fair"; 37.8 is the median; 45.0 puts you in the top quartile ("Good"); 52.1 is "Excellent" (top 10%); and anything above 55.6 is "Superior" — top 5% of men in this age bracket.

Women — ages 40–49

Women, 40–49
Age	5th	10th	25th	50th	75th	90th	95th
40–49	17.0	18.8	22.1	26.7	32.4	38.4	41.7

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

For women in their 40s: below 22.1 ml/kg/min is "Poor-to-Fair"; 26.7 is the median; 32.4 puts you in the top quartile ("Good"); 38.4 is "Excellent" (top 10%); and anything above 41.7 is "Superior" — top 5% of women in this age bracket.

Training targets for your 40s

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 40s?: The 50th-percentile VO2 max for men in their 40s is 37.8 ml/kg/min. For women, it's 26.7 ml/kg/min.
What is a good VO2 max in your 40s?: ACSM classifies the 60th–79th percentile as "Good." For men in their 40s that means roughly 40.7–45.0 ml/kg/min; for women, 29.0–32.4.
What is considered excellent for ages 40–49?: The 90th-percentile VO2 max is 52.1 ml/kg/min for men and 38.4 for women in the 40–49 bracket.
How can I improve my VO2 max in my 40s?: 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.