Is A VO2 Max Of 35 Good?
A VO2 max of 35 ml/kg/min rates average for a man aged 40 to 49 and above 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 40 for men and 25 for women.
VO2 Max Of 35 By Age And Sex
The same number changes category as you age. A VO2 max of 35 that reads average 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 | Below Averageband 33 to 36 | Averageband 32 to 35 |
| 30-39 | Averageband 35 to 38 | Above Averageband 34 to 37 |
| 40-49 | Averageband 32 to 35 | Above Averageband 32 to 35 |
| 50-59 | Above Averageband 33 to 36 | Goodband 32 to 35 |
| 60-69 | Goodband 32 to 36 | Excellentband 32 to 35 |
| 70+ | Excellentband 32 to 38 | Superiorband > 32 |
Fitness age is the age whose population-average VO2 max matches 35, 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 35
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's Cellular Oxygenation blend (cordyceps and rhodiola) targets the same oxygen-delivery pathway this test measures. Treat it as a small addition on top of the levers above, not a replacement for any of them.
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 35 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 35 good?
A VO2 max of 35 ml/kg/min rates average for a man aged 40 to 49 and above 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 40 for men and 25 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 35 correspond to?
About 40 for men and 25 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 35?
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 35 classifies as average for a man aged 40 to 49 and above average for a woman in that bracket.