VO2 max for a 54-year-old man
For men aged 50–59 (the reference group that includes age 54), the median VO2 max is 29.2 mL/kg/min. Reaching 38.3 mL/kg/min puts you at the 80th percentile, and 43.4 mL/kg/min at the 90th.
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VO2 max ratings for men 50–59
| Rating | VO2 max | Percentile |
|---|---|---|
| Excellent | above 43.4 mL/kg/min | above 90th |
| Very good | 38.3–43.4 mL/kg/min | 80th–90th |
| Good | 31.8–38.3 mL/kg/min | 60th–80th |
| Average | 26.9–31.8 mL/kg/min | 40th–60th |
| Fair | 22.2–26.9 mL/kg/min | 20th–40th |
| Needs work | below 22.2 mL/kg/min | below 20th |
How 54 compares with other ages
At the same age, the median for women is 22.9mL/kg/min. Ten years later (age 64), the median for men drops to 24.6mL/kg/min. In the age group just before yours (40–49) it's 35.3mL/kg/min. You're compared with the 50–59 group until your 60th birthday, when you move into a group with lower averages, so the same score will rank higher.
Full table: men 40+
| Men · age | 10th | 20th | 30th | 40th | 50th | 60th | 70th | 80th | 90th |
|---|---|---|---|---|---|---|---|---|---|
| 40–49 | 22.1 | 26.7 | 29.7 | 32.4 | 35.3 | 37.9 | 40.9 | 45.2 | 50.8 |
| 50–59 | 18.6 | 22.2 | 24.5 | 26.9 | 29.2 | 31.8 | 34.3 | 38.3 | 43.4 |
| 60–69 | 15.8 | 18.5 | 20.7 | 22.8 | 24.6 | 26.5 | 28.7 | 32.0 | 37.1 |
| 70–79 | 13.6 | 15.9 | 17.3 | 19.1 | 20.6 | 22.2 | 23.8 | 25.9 | 29.4 |
| 80–89 | 12.9 | 14.8 | 16.1 | 16.6 | 17.6 | 18.4 | 20.0 | 21.4 | 22.8 |
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 54-year-old man?
Using FRIEND Registry (Kaminsky et al., 2022), men aged 50–59 have a median of 29.2 mL/kg/min. 38.3 mL/kg/min or more is at or above the 80th percentile for your age and sex.
How does VO2 max change after 54?
In the next reference group (60–69), the median for men is 24.6 mL/kg/min, compared with 29.2 mL/kg/min at 50–59. 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 men 50–59
- VO2 max for a 54-year-old woman
- Grip strength for a 54-year-old man
- 30-second chair stand for a 54-year-old man
- VO2 max at 52
- VO2 max at 53
- VO2 max at 55
- VO2 max at 56
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.