What does a VO2 max of 30 ml/kg/min mean physiologically?

A VO2 max of 30 means your body can use 30 ml of oxygen per kilogram of body weight per minute at maximum effort. For a 175-lb (79 kg) adult that's 2.4 liters of oxygen per minute — enough to sustain roughly 9 METs of activity.

How can I improve from a VO2 max of 30?

Consistent aerobic training — zone 2 workouts 2–3 times per week plus one HIIT session — typically produces 5–15% gains in 8–12 weeks. See /improve/ for specific programs.

Is 30 a Good VO2 Max?

A VO2 max of 30 ml/kg/min is "Poor" for a 35-year-old man (10th percentile) and "Average" for a 35-year-old woman (49th percentile). The table below shows how 30 ranks in every age bracket.

Want your exact percentile? Enter your age and sex in the percentile calculator.

Where 30 ml/kg/min ranks by age and sex
Age bracket	Men		Women
Age bracket	Percentile	Category	Percentile	Category
20–29	7	Poor	24	Fair
30–39	10	Poor	49	Average
40–49	19	Poor	64	Good
50–59	38	Fair	83	Excellent
60–69	57	Average	95	Superior
70–79	73	Good	98	Superior

What 30 ml/kg/min means physiologically

VO2 max of 30 ml/kg/min is equivalent to 8.6 METs (one MET = 3.5 ml/kg/min, resting oxygen consumption). Practically, someone at this level can sustain steady-state exercise at roughly 60–70% of 30 — that is, 19.5 ml/kg/min, or about 6 METs — for an hour or more. For context, brisk walking is ~4 METs, jogging ~7 METs, and competitive running ~12–16 METs.

Each MET above the population median is associated with an ~10–15% reduction in all-cause mortality risk in long-term cohort studies, even after adjusting for traditional cardiovascular risk factors.

Next steps

Whether 30 is good for you depends on where you want to go. Three common paths:

If you're below average for your bracket: start with zone-2 training — the highest-return intervention for beginners.
If you're average-to-good: add Norwegian 4x4 intervals once a week. Consistent use produces 5–10% gains in 8 weeks.
If you're excellent-or-better: polarized training (80% easy / 20% hard) is the dominant approach in elite endurance programs.

Nearby values

Frequently asked questions

Is 30 a good VO2 max?: It depends on age and sex. For a 35-year-old man, 30 ml/kg/min is "Poor" (10th percentile). For a 35-year-old woman, 30 is "Average" (49th percentile). See the full table below for every age bracket.
What does a VO2 max of 30 ml/kg/min mean physiologically?: A VO2 max of 30 means your body can use 30 ml of oxygen per kilogram of body weight per minute at maximum effort. For a 175-lb (79 kg) adult that's 2.4 liters of oxygen per minute — enough to sustain roughly 9 METs of activity.
How can I improve from a VO2 max of 30?: Consistent aerobic training — zone 2 workouts 2–3 times per week plus one HIIT session — typically produces 5–15% gains in 8–12 weeks. See /improve/ for specific programs.