VO2 Max Norms for Women by Age
This is the complete female VO2 max percentile table from The Cooper Institute, ages 20–79. All values are in ml/kg/min, measured via treadmill maximal test with open-circuit spirometry. Compare your score to the column closest to your number.
| Age | 5th | 10th | 25th | 50th | 75th | 90th | 95th |
|---|---|---|---|---|---|---|---|
| 20–29 | 21.7 | 23.9 | 30.5 | 37.6 | 44.7 | 51.3 | 56.0 |
| 30–39 | 19.0 | 20.9 | 25.3 | 30.2 | 36.1 | 41.4 | 45.8 |
| 40–49 | 17.0 | 18.8 | 22.1 | 26.7 | 32.4 | 38.4 | 41.7 |
| 50–59 | 16.0 | 17.3 | 19.9 | 23.4 | 27.6 | 32.0 | 35.9 |
| 60–69 | 13.4 | 14.6 | 17.2 | 20.0 | 23.8 | 27.0 | 29.4 |
| 70–79 | 13.1 | 13.6 | 15.6 | 18.3 | 20.8 | 23.1 | 24.1 |
Values are VO2 max in ml/kg/min. Source: The Cooper Institute (see /methodology/).
Interpretation by decade
Women in their 20s (20–29)
Average (50th) is 37.6 ml/kg/min. Good (75th) is 44.7. Excellent (90th) is 51.3. Full page for women in their 20s →
Women in their 30s (30–39)
Average (50th) is 30.2 ml/kg/min. Good (75th) is 36.1. Excellent (90th) is 41.4. Full page for women in their 30s →
Women in their 40s (40–49)
Average (50th) is 26.7 ml/kg/min. Good (75th) is 32.4. Excellent (90th) is 38.4. Full page for women in their 40s →
Women in their 50s (50–59)
Average (50th) is 23.4 ml/kg/min. Good (75th) is 27.6. Excellent (90th) is 32.0. Full page for women in their 50s →
Women in their 60s (60–69)
Average (50th) is 20.0 ml/kg/min. Good (75th) is 23.8. Excellent (90th) is 27.0. Full page for women in their 60s →
Women in their 70s (70–79)
Average (50th) is 18.3 ml/kg/min. Good (75th) is 20.8. Excellent (90th) is 23.1. Full page for women in their 70s →
Training responses for women
Despite lower absolute VO2 max values than men, women show equivalent or greater relative training adaptations — 15–25% improvements in previously untrained women are common after 12 weeks of structured aerobic work. Menstrual-cycle phase can influence submaximal testing (slightly higher heart rates in the luteal phase), so retesting at the same cycle point improves reproducibility.
Masters-age women (50+) who maintain consistent zone-2 and interval training often test above the 90th percentile for their bracket and above the 50th percentile for women 20 years younger. See how to improve VO2 max for specific programming.