Pick your sex and age group, then type your Apple Watch VO2 max estimate (Health app, Cardio Fitness).
See the numbers as a table
Group (mL/kg/min)
Members
10th
25th
Median
75th
90th
Women 18 to 29
105
26.7
29.1
33.4
38.3
43.0
Women 30 to 39
359
25.7
28.9
33.0
37.1
40.9
Women 40 to 49
580
23.9
27.3
31.0
35.2
39.8
Women 50 to 59
513
23.3
25.9
29.1
33.0
36.9
Women 60 to 69
172
21.0
24.1
26.9
29.7
33.4
Men 30 to 39
160
30.7
35.7
41.7
46.3
50.9
Men 40 to 49
278
29.4
33.7
38.4
42.9
48.0
Men 50 to 59
207
26.0
30.0
35.0
39.3
44.7
Men 60 to 69
91
24.8
29.1
33.1
38.0
41.3
Apple Watch VO2 max, member averages over 2024 to 2026, members with 3 or more readings. Device estimates, not lab tests. How we got these numbers.
How VO2 max changes with age
Vively member data
VO2 max by age
Medians fall with age for women and men. The shaded band is the middle 50% of members, the line is the median.
See the numbers as a table
Group (mL/kg/min)
Members
10th
25th
Median
75th
90th
Women 18 to 29
105
26.7
29.1
33.4
38.3
43.0
Women 30 to 39
359
25.7
28.9
33.0
37.1
40.9
Women 40 to 49
580
23.9
27.3
31.0
35.2
39.8
Women 50 to 59
513
23.3
25.9
29.1
33.0
36.9
Women 60 to 69
172
21.0
24.1
26.9
29.7
33.4
Men 30 to 39
160
30.7
35.7
41.7
46.3
50.9
Men 40 to 49
278
29.4
33.7
38.4
42.9
48.0
Men 50 to 59
207
26.0
30.0
35.0
39.3
44.7
Men 60 to 69
91
24.8
29.1
33.1
38.0
41.3
Apple Watch VO2 max, member averages over 2024 to 2026, members with 3 or more readings. Device estimates, not lab tests. How we got these numbers.
How we got these numbers
These figures come from 2,465 Vively members whose Apple Watch sent three or more VO2 max estimates to the Vively app between January 2024 and October 2026. We took each member’s average, then worked out the percentiles across members in each sex and age group. Every group shown has 50 or more members, so there is not enough data yet for men aged 18 to 29. Nothing identifies anyone. The full method is on how we get our numbers.
What moves VO2 max
Aerobic activity. The Australian guidelines for adults are 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity a week, plus muscle strengthening on at least 2 days.
Body weight. VO2 max is measured per kilogram, so a change in weight moves the number even when your heart and lungs have not changed.
Age, sex and genetics. The median falls with age in both sexes, as the chart shows.
What it goes with. In a study of 122,007 patients who had treadmill tests at the Cleveland Clinic, higher cardiorespiratory fitness was associated with lower long-term mortality, with no upper limit to the benefit. That is an association in one group of patients, not a promise for any one person.
What these numbers can’t tell you
It is an estimate. Apple Watch works out VO2 max from your heart rate response during outdoor walks, runs and hikes on flat ground. Apple reports an average error of about 1.4 mL/kg/min against its reference, with a spread of 4.7 either way.
Your profile matters. Wrong age, sex or weight in Health Details skews the estimate. If you take a beta blocker or calcium channel blocker and have not entered it, the estimate can read too high. Heat, heavy loads, caffeine and dehydration can pull it too low.
Vively members chose to connect a wearable to the app, so they are not a cross-section of Australia. Treat these numbers as a comparison, not a target.
These are Apple Watch estimates only. Garmin, Whoop and others use different methods, so do not compare them with this chart.
A lab test measures VO2 max directly. Talk to your GP if you have chest pain, unusual breathlessness or dizziness when you exercise.
Your watch shows how fit you are. Your blood shows what is underneath.
The Baseline Health Check measures 70+ blood markers, and you see them in the Vively app next to your wearable data.
It depends on your sex and age. Among Vively members aged 40 to 49 with an Apple Watch, the median is 38.4 mL/kg/min for men and 31.0 for women. A member median is a comparison, not a target.
How does Apple Watch measure VO2 max?
It estimates it from your heart rate response to outdoor walking, running or hiking on flat ground, using your age, sex and weight from Health Details. It is not a lab test.
Where do I find my VO2 max on my iPhone?
Open the Health app, then Browse, Heart, Cardio Fitness. The number shown is your latest estimate.
How accurate is Apple Watch VO2 max?
Apple reports an average error of about 1.4 mL/kg/min against its reference in its validation group, and independent studies have tested it too. Treat the trend over weeks as more useful than any single reading.
Does VO2 max drop with age?
On average, yes. Among Vively members, women’s median falls from 33.0 in the 30s to 26.9 in the 60s, and men’s from 41.7 to 33.1.
More tools
Sources
Apple. Using Apple Watch to estimate cardio fitness with VO2 max. apple.com/healthcare/docs/site/Using_Apple_Watch_to_Estimate_Cardio_Fitness_with_VO2_max.pdf
Mandsager K, et al. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Netw Open. 2018;1(6):e183605.
Australian Government Department of Health and Aged Care. Physical activity and exercise guidelines for all Australians, adults.
Investigating the accuracy of Apple Watch VO2 max measurements: a validation study. PLoS ONE. 2025.
Vively member data, January 2024 to October 2026. Methods.
Vively is a general wellness platform and does not provide medical advice, diagnosis, or treatment. Any information, insights or guidance offered through our app, website, programs, or coaches is for educational and informational purposes only and should not be considered a substitute for professional medical advice or care. Always consult a qualified healthcare provider before making any health-related decisions.
We acknowledge the Traditional Custodians of the lands where we live and work, the Gadigal of the Eora Nation. We pay our respects to their Elders past and present.
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