Published: November 10, 2025 • 8 min read
How to Interpret Your VO₂ Max Results
You just completed your VO₂ max test. Now what? Here's how to understand your results and use them to improve your training.
Understanding Your VO₂ Max Score
Your VO₂ max is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min). This number represents the maximum amount of oxygen your body can use during intense exercise-essentially, your aerobic ceiling.
What's a "Good" VO₂ Max?
It depends on your age, gender, and fitness level. Here are general ranges:
Men (by age)
- 20-29: Poor: <42 | Average: 42-51 | Good: 52-56 | Excellent: 57-62 | Elite: >62
- 30-39: Poor: <41 | Average: 41-49 | Good: 50-54 | Excellent: 55-60 | Elite: >60
- 40-49: Poor: <39 | Average: 39-47 | Good: 48-52 | Excellent: 53-58 | Elite: >58
- 50-59: Poor: <36 | Average: 36-44 | Good: 45-49 | Excellent: 50-55 | Elite: >55
Women (by age)
- 20-29: Poor: <36 | Average: 36-43 | Good: 44-48 | Excellent: 49-54 | Elite: >54
- 30-39: Poor: <34 | Average: 34-41 | Good: 42-46 | Excellent: 47-52 | Elite: >52
- 40-49: Poor: <32 | Average: 32-39 | Good: 40-44 | Excellent: 45-50 | Elite: >50
- 50-59: Poor: <29 | Average: 29-36 | Good: 37-41 | Excellent: 42-47 | Elite: >47
Important: Elite endurance athletes (marathoners, cyclists, triathletes) often score 65-85 ml/kg/min. If you're just starting out, a score in the "average" range is perfectly normal and gives you room to improve!
Understanding Your Ventilatory Thresholds
VT1 (First Ventilatory Threshold)
VT1 marks the intensity where your breathing starts to increase noticeably. Below VT1, you can talk in full sentences comfortably. This is your aerobic threshold-the foundation of endurance training.
Training below VT1 (Zone 1-2): Builds aerobic base, improves fat burning, allows recovery. This should be 70-80% of your training volume.
VT2 (Second Ventilatory Threshold)
VT2 is your lactate threshold-the highest intensity you can sustain for 20-60 minutes. Above VT2, lactate accumulates faster than your body can clear it, leading to rapid fatigue.
Training at VT2 (Zone 4): Improves lactate clearance, increases sustainable pace, crucial for race performance. Limit to 10-15% of training volume.
Your Training Zones Explained
Your test results include 5 heart rate zones based on your thresholds:
Zone 1 (Recovery)
Very easy effort. Use for warm-up, cool-down, and recovery days. You should be able to hold a conversation effortlessly.
Zone 2 (Aerobic Base)
Comfortable, conversational pace. The foundation of endurance. 70-80% of your training should be here.
Zone 3 (Tempo)
Moderate effort. You can speak in short sentences. Use sparingly-often called the "gray zone" because it's too hard for recovery but not hard enough for adaptation.
Zone 4 (Threshold)
Hard but sustainable for 20-60 minutes. Improves lactate threshold. Key for race performance. 10-15% of training.
Zone 5 (VO₂ Max)
Very hard, sustainable for 3-8 minutes. Improves VO₂ max. Use for intervals. 5-10% of training.
How to Use Your Results
1. Adjust Your Training Intensity
Most people train too hard on easy days and too easy on hard days. Your zones fix this. Easy runs should be in Zone 2 (even if it feels "too slow"). Hard workouts should hit Zone 4-5.
2. Follow the 80/20 Rule
80% of your training volume should be in Zone 1-2 (easy). 20% should be Zone 4-5 (hard). Avoid spending too much time in Zone 3.
3. Plan Your Race Pace
5K-10K races: Slightly above VT2 (upper Zone 4)
Half marathon: At or slightly below VT2 (Zone 4)
Marathon: Below VT2, upper Zone 3
Ultra/Ironman: Zone 2-3
4. Track Your Progress
Retest every 8-12 weeks. You should see:
- Higher VO₂ max score
- Higher heart rate at VT1 and VT2 (you can go harder before hitting thresholds)
- Faster pace at the same heart rate
Common Mistakes to Avoid
❌ Training Too Much in Zone 3
Zone 3 is the "gray zone"-too hard to build aerobic base, not hard enough to improve threshold. Most people spend too much time here. Stick to Zone 2 for easy days.
❌ Ignoring Zone 2
Zone 2 feels "too easy" for many athletes, but it's the foundation of endurance. Elite athletes spend 70-80% of their time here. Trust the process.
❌ Using Generic Formulas
220-age formulas are inaccurate. Your tested zones are personalized to YOUR physiology. Don't compare your zones to someone else's.
Next Steps
Now that you understand your results:
- Program your zones into your watch or heart rate monitor
- Restructure your training to follow the 80/20 rule
- Be patient-Zone 2 training feels slow but builds the foundation
- Retest in 8-12 weeks to track progress
- Consider adding RMR testing to optimize nutrition
Questions About Your Results?
Every test includes a results consultation where we review your data and answer questions. If you tested with us and have follow-up questions, reach out anytime.
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