VO2 Max Values: How to Measure by Age, Gender, and Altitude | MVP Boxing
What's VO2 Max?
VO2 max, also known as maximal oxygen uptake, is the measurement of the maximum amount of oxygen a person can utilize during intense exercise. It is a common measurement used to establish the aerobic endurance of an athlete prior to or during the course of training. It is one of several tests used to determine an athlete's cardiovascular fitness and performance capacity.
VO2 max is measured in milliliters of oxygen used in one minute per kilogram of body weight (mL/kg/min). It is based on the premise that the more oxygen an athlete consumes during high-level exercise, the more the body will generate adenosine triphosphate (ATP) energy in cells.
How the Test Is Performed
VO2 max is typically conducted in a sports performance lab. Either a treadmill or stationary bicycle may be used. Prior to the test, you would be outfitted with a face mask that is connected to a machine which can analyze your respiratory rate and volume alongside the concentration of oxygen and carbon dioxide in inhaled and exhaled air.
The test usually takes between 10 and 20 minutes. To prepare:
- Dress in comfortable workout clothes.
- Refrain from exercise or training 24 hours prior to the test.
- Avoid food, alcohol, tobacco, and caffeine for at least three hours prior to testing.
VO2 Max Norms by Age and Gender
| VO2 Max Norms for Men | ||||||
|---|---|---|---|---|---|---|
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
| 13-19 | Under 35.0 | 35.0-38.3 | 38.4-45.1 | 45.2-50.9 | 51.0-55.9 | Over 55.9 |
| 20-29 | Under 33.0 | 33.0-36.4 | 36.5-42.4 | 42.5-46.4 | 46.5-52.4 | Over 52.4 |
| 30-39 | Under 31.5 | 31.5-35.4 | 35.5-40.9 | 41.0-44.9 | 45.0-49.4 | Over 49.4 |
| 40-49 | Under 30.2 | 30.2-33.5 | 33.6-38.9 | 39.0-43.7 | 43.8-48.0 | Over 48.0 |
| 50-59 | Under 26.1 | 26.1-30.9 | 31.0-35.7 | 35.8-40.9 | 41.0-45.3 | Over 45.3 |
| 60+ | Under 20.5 | 20.5-26.0 | 26.1-32.2 | 32.3-36.4 | 36.5-44.2 | Over 44.2 |