In our last post, we explained why VO₂ max is one of the most important measures for your long-term health and independence.
Now, let’s get practical: how do you know where you stand? The answer is simple — take a VO2 max test.
What a VO2 max test measures
A VO2 max test tells you the maximum amount of oxygen your body can use during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
It’s a combined measure of your heart, lungs, blood, and muscles all working together — and one of the best predictors of how capable you’ll be as you age.
How a VO2 max test works
The gold-standard method is done in a lab — or right here at CrossFit Kreis 9 — using a mask while you exercise at increasing intensity until exhaustion. The mask directly measures your oxygen intake and carbon dioxide output, giving you the most accurate VO2 max result possible.
If you’re not ready for a mask-based VO2 max test, there are other ways to estimate your score:
- Wearables – Devices like Garmin, Polar, or Apple Watch estimate VO₂ max from your heart rate and activity data.
- Field tests – The Cooper 12-minute run or a 1.5-mile run test can give you a solid estimate when done consistently under similar conditions.
- Progress tracking – Even without lab accuracy, seeing your number rise over time means your fitness is improving.
VO2 max reference chart
The American College of Sports Medicine provides widely used reference values:
| Age group | Women – Poor | Women – Fair | Women – Good | Women – Excellent |
|---|---|---|---|---|
| 20–29 | < 33 | 33–36 | 37–41 | 42+ |
| 30–39 | < 31 | 31–34 | 35–39 | 40+ |
| 40–49 | < 28 | 28–31 | 32–36 | 37+ |
| 50–59 | < 26 | 26–29 | 30–33 | 34+ |
| 60+ | < 20 | 20–23 | 24–30 | 31+ |
| Age group | Men – Poor | Men – Fair | Men – Good | Men – Excellent |
|---|---|---|---|---|
| 20–29 | < 42 | 42–45 | 46–50 | 51+ |
| 30–39 | < 40 | 40–43 | 44–47 | 48+ |
| 40–49 | < 37 | 37–40 | 41–45 | 46+ |
| 50–59 | < 34 | 34–37 | 38–42 | 43+ |
| 60+ | < 30 | 30–33 | 34–37 | 38+ |
Numbers are in ml/kg/min.
Keep in mind — these are population averages, not training goals. At CrossFit Kreis 9, we aim for “Excellent” now, because your VO₂ max will decline with age.
Why your current VO2 max is only part of the story
A single VO2 max test gives you a snapshot of where you are today. But your real goal is to build and maintain reserve capacity for decades to come.
For example, if your current VO₂ max is “Good” at age 40 and you lose 10% per decade without training, you could drop to “Fair” at 50 and “Poor” at 60. That’s why we encourage members to start high and stay high — so they can live life fully later.
How CrossFit Kreis 9 helps you improve your test result
At CrossFit Kreis 9, our programming naturally improves VO₂ max — and your VO2 max test result — through:
- High-intensity intervals – Short, intense efforts that push your cardiovascular system to adapt.
- Longer aerobic work – Steady sessions that raise your base endurance.
- Functional movements – Large muscle groups working together in patterns that mimic real life.
- Progress tracking – Including regular, mask-based VO₂ max testing to monitor your improvement with precision.
Whether you’re starting in “Fair” or already in “Excellent,” we’ll meet you where you are and help you climb the chart.
Why you should book your VO2 max test now
Knowing your VO₂ max isn’t just for elite athletes — it’s for anyone who wants to protect their independence as they age.
By booking your VO2 max test at CrossFit Kreis 9, you’ll:
- Get a precise baseline of your current aerobic capacity.
- Identify the right training focus for maximum improvement.
- Have a clear, measurable way to track progress every 3–6 months.
Remember — if you wait until you notice you’re slowing down, you’ve already lost valuable capacity. Testing now means you can start building your reserve immediately.
Takeaway
Your VO₂ max tells you how much you can do today, but your reserve determines how much you’ll be able to do decades from now.
A VO2 max test gives you the data you need to train with purpose, measure your improvement, and stay capable for life.
If you haven’t yet read our first post on why VO₂ max matters, start there. Then book your test, get your number, and take the first step toward a fitter future.
