Is A VO2 Max Of 25 Good?
A VO2 max of 25 ml/kg/min rates poor for a man aged 40 to 49 and below average for a woman in the same bracket. The same number moves category with age, since norms fall about 10 percent per decade. That is a fitness age of about 66 for men and 56 for women.
VO2 Max Of 25 By Age And Sex
The same number changes category as you age. A VO2 max of 25 that reads poor for a man in his forties is worth more in his sixties, because population norms fall with age. Every bracket below is classified against the same table the calculator itself uses.
| Age | Men | Women |
|---|---|---|
| 20-29 | Poorband <= 32 | Poorband <= 27 |
| 30-39 | Poorband <= 30 | Poorband <= 26 |
| 40-49 | Poorband <= 27 | Below Averageband 24 to 27 |
| 50-59 | Below Averageband 25 to 28 | Averageband 24 to 27 |
| 60-69 | Averageband 24 to 27 | Above Averageband 24 to 26 |
| 70+ | Above Averageband 24 to 26 | Goodband 25 to 28 |
Fitness age is the age whose population-average VO2 max matches 25, interpolated from the same norm table above rather than a separate chart, so the two can never disagree.
What Actually Raises A VO2 Max Of 25
Training moves this number; supplements do not, and anyone telling you otherwise is selling something. The levers below are ordered by average effect size in controlled training studies, not by what we sell.
- High-Intensity Interval TrainingLarge effect
Repeated efforts at or above current threshold produce the largest average VO2max gains of any single intervention in controlled trials (Milanovic Z et al., 2015, meta-analysis of HIIT protocols).
- Aerobic Base VolumeLarge effect
Easy-paced weekly volume raises stroke volume and capillary density over months. The effect compounds, and it is the base that interval work is built on top of, not an alternative to it.
- Running or Cycling Economy WorkModerate effect
Strength training and technique work move VO2max only slightly on their own, but they lower the VO2 cost of holding a given pace or power, which is what actually shows up in race results.
- Heat and Altitude ExposureModerate effect
Raises plasma volume and red cell mass. A training-camp-style block, not a daily habit, and the gains partially reverse within weeks of returning to sea level or a cool climate.
- Cordyceps and RhodiolaSmall effect
Endurance360 targets the same oxygen-delivery pathway this test measures, but at your current level the four levers above will move the number far more. Adaptogens are worth adding once a training plan is already in place, not before one.
The last lever is the smallest on the list and it is ours: Endurance360 carries cordyceps and rhodiola in its Cellular Oxygenation blend. It sits last here because that is where the evidence puts it, not because of where it sits in our catalog.
Not Sure 25 Is Your Real Number?
Estimate it from a 12-minute run, a 1.5-mile time trial, a walk test, or resting heart rate alone. Free, no account, and it classifies the result against your own age and sex.
Run The CalculatorFrequently Asked Questions
Is a VO2 max of 25 good?
A VO2 max of 25 ml/kg/min rates poor for a man aged 40 to 49 and below average for a woman in the same bracket. The same number moves category with age, since norms fall about 10 percent per decade. That is a fitness age of about 66 for men and 56 for women. Category depends on age and sex, so the same number can read average in one bracket and good in another.
What fitness age does a VO2 max of 25 correspond to?
About 66 for men and 56 for women. Fitness age is the age whose population-average VO2 max matches your own, interpolated from the same norm table used to classify the number.
How do I raise a VO2 max of 25?
The largest effects come from high-intensity interval work and consistent aerobic base volume. Body composition change matters because VO2 max is expressed per kilogram. Supplementation is a small adjunct by comparison and will not move the number the way training does.
Is VO2 max the same for men and women?
No. Population norms run roughly 15 to 20 percent higher for men at the same age and tier, which reflects differences in heart volume and hemoglobin concentration. That is why a VO2 max of 25 classifies as poor for a man aged 40 to 49 and below average for a woman in that bracket.