What is an average VO2 max in your 50s?

The 50th-percentile VO2 max for men in their 50s is 32.6 ml/kg/min. For women, it's 23.4 ml/kg/min.

What is a good VO2 max in your 50s?

ACSM classifies the 60th–79th percentile as "Good." For men in their 50s that means roughly 35.4–39.7 ml/kg/min; for women, 25.1–27.6.

What is considered excellent for ages 50–59?

The 90th-percentile VO2 max is 45.6 ml/kg/min for men and 32.0 for women in the 50–59 bracket.

How can I improve my VO2 max in my 50s?

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 50s

If you're between ages 50–59, the median VO2 max is 32.6 ml/kg/min for men and 23.4 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 50–59

Men, 50–59
Age	5th	10th	25th	50th	75th	90th	95th
50–59	20.9	22.8	27.1	32.6	39.7	45.6	50.7

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

For men in their 50s: below 27.1 ml/kg/min is "Poor-to-Fair"; 32.6 is the median; 39.7 puts you in the top quartile ("Good"); 45.6 is "Excellent" (top 10%); and anything above 50.7 is "Superior" — top 5% of men in this age bracket.

Women — ages 50–59

Women, 50–59
Age	5th	10th	25th	50th	75th	90th	95th
50–59	16.0	17.3	19.9	23.4	27.6	32.0	35.9

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

For women in their 50s: below 19.9 ml/kg/min is "Poor-to-Fair"; 23.4 is the median; 27.6 puts you in the top quartile ("Good"); 32.0 is "Excellent" (top 10%); and anything above 35.9 is "Superior" — top 5% of women in this age bracket.

Training targets for your 50s

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 50s?: The 50th-percentile VO2 max for men in their 50s is 32.6 ml/kg/min. For women, it's 23.4 ml/kg/min.
What is a good VO2 max in your 50s?: ACSM classifies the 60th–79th percentile as "Good." For men in their 50s that means roughly 35.4–39.7 ml/kg/min; for women, 25.1–27.6.
What is considered excellent for ages 50–59?: The 90th-percentile VO2 max is 45.6 ml/kg/min for men and 32.0 for women in the 50–59 bracket.
How can I improve my VO2 max in my 50s?: 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.