VO2 max for a 44-year-old woman
For women aged 40–49 (the reference group that includes age 44), the median VO2 max is 25.7 mL/kg/min. Reaching 33.0 mL/kg/min puts you at the 80th percentile, and 37.8 mL/kg/min at the 90th.
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VO2 max ratings for women 40–49
| Rating | VO2 max | Percentile |
|---|---|---|
| Excellent | above 37.8 mL/kg/min | above 90th |
| Very good | 33.0–37.8 mL/kg/min | 80th–90th |
| Good | 27.7–33.0 mL/kg/min | 60th–80th |
| Average | 23.9–27.7 mL/kg/min | 40th–60th |
| Fair | 19.7–23.9 mL/kg/min | 20th–40th |
| Needs work | below 19.7 mL/kg/min | below 20th |
How 44 compares with other ages
At the same age, the median for men is 35.3mL/kg/min. Ten years later (age 54), the median for women drops to 22.9mL/kg/min. You're compared with the 40–49 group until your 50th birthday, when you move into a group with lower averages, so the same score will rank higher.
Full table: women 40+
| Women · age | 10th | 20th | 30th | 40th | 50th | 60th | 70th | 80th | 90th |
|---|---|---|---|---|---|---|---|---|---|
| 40–49 | 17.2 | 19.7 | 21.8 | 23.9 | 25.7 | 27.7 | 30.0 | 33.0 | 37.8 |
| 50–59 | 16.5 | 18.5 | 20.1 | 21.5 | 22.9 | 24.6 | 26.3 | 28.4 | 32.4 |
| 60–69 | 13.4 | 15.4 | 17.0 | 18.3 | 19.6 | 20.9 | 22.4 | 24.3 | 27.3 |
| 70–79 | 12.3 | 14.0 | 15.2 | 16.2 | 17.2 | 18.3 | 19.6 | 20.8 | 22.8 |
| 80–89 | 11.4 | 12.6 | 13.7 | 14.7 | 15.4 | 16.0 | 17.3 | 18.4 | 20.8 |
Values in mL/kg/min at each published percentile. “—” = not published by the source (we don’t estimate it).
How to test VO2 max
Use a recent lab test, or the VO2 max estimate from your Garmin, Apple Watch, WHOOP, Polar or Coros. Watch values are estimates.
Smartwatch VO2 max is an estimate from heart rate and pace. These norms come from lab treadmill tests (cardiopulmonary exercise testing). A watch reading can differ from a lab value by several points, so treat your percentile as approximate.
FAQ
What is a good VO2 max for a 44-year-old woman?
Using FRIEND Registry (Kaminsky et al., 2022), women aged 40–49 have a median of 25.7 mL/kg/min. 33.0 mL/kg/min or more is at or above the 80th percentile for your age and sex.
How does VO2 max change after 44?
In the next reference group (50–59), the median for women is 22.9 mL/kg/min, compared with 25.7 mL/kg/min at 40–49. Holding your number steady as you age moves you up the percentiles.
Is this a medical test?
No. This is a population comparison for education and motivation, not a diagnosis. Consult your doctor before starting exercise or doing maximal-effort tests.
Related
- VO2 max norms for women 40–49
- VO2 max for a 44-year-old man
- Grip strength for a 44-year-old woman
- 30-second chair stand for a 44-year-old woman
- VO2 max at 42
- VO2 max at 43
- VO2 max at 45
- VO2 max at 46
Not a diagnosis. Strong After 40 compares your numbers to published population norms for education and motivation only. It is not medical advice. Consult your doctor before starting a new exercise program or doing maximal-effort tests, especially if you have heart, joint, or other health conditions. Full disclaimer
- Kaminsky LA, Arena R, Myers J, et al. Updated Reference Standards for Cardiorespiratory Fitness Measured with Cardiopulmonary Exercise Testing: Data from the Fitness Registry and the Importance of Exercise National Database (FRIEND). Mayo Clinic Proceedings. 2022;97(2):285–293. Table 3 (treadmill, RER ≥ 1.0). doi:10.1016/j.mayocp.2021.08.020. Sample: 16,278 treadmill tests from apparently healthy US adults aged 20–89, 34 laboratories.