Free Tool
VO2 Max by Age & Sex
VO2 max may be the single strongest predictor of how long you live — and it falls ~10% per decade if you don't train it. See where you stand against population norms, and what 5 longevity experts agree on.
Norms from the Cooper Institute / ACSM (80,000+ treadmill tests). Not a diagnosis.
Your VO2 Max
ml/kg/min
Percentile
— percentile
Category
—
vs — · Cooper Institute / ACSM norms
What this means for how long you live
- The decline is real, and it compounds. —
- Where you stand vs the targets. —
- Why it matters: across all 5 experts, VO2 max is one of the strongest predictors of all-cause mortality — the fittest are at far lower risk than the least-fit, with little evidence of a harmful upper limit.
Now
—
+10 yrs, untrained
—
+20 yrs, untrained
—
Projection at the untrained ~10%/decade rate (Attia/Joyner). Training can roughly halve it.
What 5 experts say about VO2 max
4.6/5 · Universal
All 5 agree VO2 max predicts longevity and can be trained at any age — the only real debate is how much Zone 2 vs high-intensity intervals (the Norwegian 4x4) it takes to raise it.
Read the full VO2 Max consensus report →Want the protocol to raise your number?
This calculator is free. Pro unlocks the experts' exact VO2-max protocols — the 4x4 interval prescription, weekly Zone 2 / high-intensity split, and age-banded targets — plus chat: "what should my VO2 max be at my age?"
$9/mo · Cancel anytime
How this is calculated
- Percentiles use the Cooper Institute Aerobics Center Longitudinal Study norms (80,000+ maximal treadmill tests), as published in the ACSM Guidelines (11th ed.), by sex and age decade. Your value is interpolated between the published percentile anchors.
- The 12-minute estimate uses the Cooper formula: VO2 max = (distance in meters − 504.9) ÷ 44.73.
- Norms top out at the 70+ bracket; for ages under 20 or 80+ we compare to the nearest published bracket and say so.
- The longevity framing is grounded in our VO2 Max report — cited + timestamped to the experts. Not medical advice.