Estimate your aerobic fitness capacity using heart rate or run time.
VO2 max is the maximum rate at which your body can consume oxygen during intense exercise. It is the gold standard measure of cardiovascular fitness. Higher values indicate a more efficient aerobic system.
For men aged 30–39, average is around 41–44 mL/kg/min. For women of the same age, average is around 33–36 mL/kg/min. Elite endurance athletes often exceed 70 mL/kg/min.
High-intensity interval training (HIIT) and sustained aerobic exercise are the most effective ways to increase VO2 max. Improvements are typically seen within 8–12 weeks of consistent training.