VO₂ max is the gold standard measure of cardiovascular fitness. This estimator uses your age, resting heart rate, and fitness level to place you in a percentile for your age group.
VO₂ max is the maximum rate at which your body can consume oxygen during intense exercise (ml/kg/min). It is considered the single best measure of cardiovascular fitness and is strongly predictive of long-term health outcomes.
Average ranges for 30–39 year olds:
Men: Poor <38 | Fair 38–43 | Good 44–48 | Excellent >52
Women: Poor <30 | Fair 30–34 | Good 35–39 | Excellent >43
VO₂ max improves most with consistent aerobic training, particularly zone 2 endurance work (conversational pace) and high-intensity intervals (HIIT).