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What Is A Good VO₂ Max Score For My Age? Complete Age Guide
Discover what a good VO₂ Max score looks like for your age, how Discovery Vitality measures cardio fitness, and practical ways to improve your score after 50.
104-Week Watch Challenge · Health & Longevity
What Is A Good VO₂ Max Score For My Age?
You checked your score. Now find out what it actually means. This guide explains VO₂ Max ranges by age and sex, how Discovery Vitality maps your number to a Cardio Fitness Level, and what to do with the result.
Most people check their VO₂ Max score once, feel mildly confused by the number, and never look at it again. A score of 38 appears on their watch screen and it is completely unclear whether that is something to celebrate or something to concern themselves with.
The answer, as with almost everything in health and fitness, is: it depends entirely on your age and your sex.
A score of 38 may be excellent for a 65-year-old woman. It may be average for a 45-year-old man. It may be below average for a 30-year-old man. The raw number tells you almost nothing without the context of who you are and how old you are.
This article provides that context — and connects it directly to what Discovery Vitality uses to calculate your Cardio Fitness Level and annual points reward. It also connects to something bigger. Your health is not separate from your financial future or your family legacy. They are the same journey. Health gives us time. Wealth gives us the freedom to enjoy it. And the people we love are why any of it matters.
Section 01
Why Age and Sex Change Everything
VO₂ Max peaks in most people around the ages of 20 to 25. From that point, research suggests it declines at roughly 10% per decade in adults who are not actively training. A sedentary 60-year-old may have a VO₂ Max that is 35 to 40% lower than it was at age 25 — even if they feel reasonably well day to day.
The encouraging reality is that consistent aerobic exercise may reduce this decline to approximately 5% per decade. Studies indicate that an active 60-year-old can have cardiovascular fitness comparable to a sedentary 45-year-old. That potential 15-year difference in biological ageing is the opportunity the 104-Week Watch Challenge is built around.
Women's VO₂ Max scores typically run 10 to 15% lower than men's at every age due to physiological differences in heart size, haemoglobin concentration, and body composition. This is a normal physiological difference — not a fitness deficit. Women's scores simply use different reference points, which is why the tables below are separated by sex.
Approximate VO₂ Max by Decade — Men, Sedentary to Moderately Active
Approximate illustrative values. Individual results vary significantly. Based on ACSM fitness classification norms and published research. For educational reference only — not a diagnostic tool. Consult your doctor before starting any new exercise programme.
Section 02 · Reference Tables
VO₂ Max Score Ranges For Men By Age
All values in ml/kg/min. Based on ACSM fitness classifications and global population norms. These are general population reference ranges for educational purposes only. Discovery Vitality uses its own age- and sex-adjusted percentile thresholds — your Discovery Cardio Fitness Level may differ from this table. Always verify your level directly in the Discovery app.
| Age Group | Low | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| 30 – 39 | ≤ 35 | 36 – 38 | 39 – 43 | 44 – 50 | ≥ 51 |
| 40 – 49 | ≤ 31 | 32 – 35 | 36 – 41 | 42 – 47 | ≥ 48 |
| 50 – 59 | ≤ 27 | 28 – 31 | 32 – 37 | 38 – 43 | ≥ 44 |
| 60 – 69 | ≤ 23 | 24 – 27 | 28 – 33 | 34 – 39 | ≥ 40 |
| 70 + | ≤ 20 | 21 – 24 | 25 – 29 | 30 – 35 | ≥ 36 |
Approximate ranges based on ACSM classifications and published population norms. For educational reference only. Not Discovery Vitality's official thresholds. Programme rules may change — verify with Discovery directly.
VO₂ Max Score Ranges For Women By Age
Women's scores are typically 10–15% lower than men's at every age. This is a physiological norm, not a deficit. The same five-level framework applies.
| Age Group | Low | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| 30 – 39 | ≤ 28 | 29 – 32 | 33 – 37 | 38 – 44 | ≥ 45 |
| 40 – 49 | ≤ 25 | 26 – 29 | 30 – 34 | 35 – 40 | ≥ 41 |
| 50 – 59 | ≤ 22 | 23 – 26 | 27 – 31 | 32 – 37 | ≥ 38 |
| 60 – 69 | ≤ 19 | 20 – 23 | 24 – 28 | 29 – 34 | ≥ 35 |
| 70 + | ≤ 17 | 18 – 20 | 21 – 25 | 26 – 31 | ≥ 32 |
Approximate ranges based on ACSM classifications and published population norms. For educational reference only. Verify your Discovery Cardio Fitness Level directly in the Discovery app.
"A score of 40 may be excellent for a 65-year-old woman and average for a 45-year-old man. The raw number means nothing without the context of who you are and how old you are."
Section 03 · Discovery Vitality
How Discovery Vitality Maps Your Score To A Level
Based on publicly available Discovery information, Discovery Vitality does not use a single fixed number to separate Good from Excellent. Their system uses age- and sex-adjusted percentiles — meaning your score is compared against others in your own demographic group, not a universal benchmark.
This means a 63-year-old woman is assessed against women in her own age group — not against a 35-year-old male athlete. The five levels broadly correspond to population percentiles for your demographic group. Programme rules may change — verify current details directly with Discovery Vitality.
Vitality Cardio Fitness Levels — Annual Points
Based on publicly available Discovery Vitality information at the time of writing. Points structures, programme rules, thresholds and qualification criteria may change over time. Percentile brackets are approximate. Verify current details directly with Discovery.
One device model only
According to publicly available Discovery information, your average is calculated from five readings using a single device model. Mixing Apple and Garmin readings does not count toward the five. Late events are not included in the calculation.
Fitness Assessment counts as one reading
At the time of writing, a Vitality Fitness Assessment counts as one of your five readings toward your Cardio Fitness Level. It is a useful way to add a professionally verified score to your average. Programme rules may change — verify with Discovery.
Section 04 · Personal Context
What Does A Score of 40 Actually Mean?
My own current score of 40 — averaged across five consistent readings as of May 2026, at Week 37 of the 104-Week Watch Challenge — is a useful real-world example of how to read a number in context rather than in isolation.
Using the reference table for men aged 50–59, a score of 40 sits in the Excellent range. For the 60–69 age group, that same score of 40 sits at the boundary of Superior. The exact Discovery Vitality level will depend on their proprietary percentile calculation for my specific age and sex.
This is precisely the point of the 104-Week Watch Challenge: not to reach a perfect score on day one, but to understand your starting point honestly and improve it — week by week, consistently, over two years. I exercise specifically to earn enough Vitality points to pay for my watch. That is the financial connection that makes the habit sustainable.
104-Week Watch Challenge
Week 37 Baseline · May 2026
40
Average of 5 readings · ml/kg/min
Men 50–59
Excellent
Men 60–69
Superior
Approximate per ACSM norms. Discovery uses its own age/sex-adjusted percentile system — verify in the Discovery app.
Section 05 · What To Do
Your Score Is Low Or Fair — What Now?
A Low or Fair score is not a medical diagnosis. It is a starting point. Research suggests that moving from the lowest fitness tier to the next tier up may be associated with a meaningful reduction in long-term health risk — making that first improvement potentially the most impactful one you can make. Please consult your doctor before starting any new exercise programme, particularly if you have existing health conditions.
People starting from a low baseline also tend to see the fastest initial gains. For most sedentary adults, four to eight weeks of consistent moderate exercise may produce measurable cardiovascular improvement. The key word is consistent — not intense. The 104-Week Watch Challenge is built entirely on that principle.
🚶
Start with brisk walking
30 minutes of brisk walking four to five days a week may be enough to begin improving cardiovascular fitness from a low base. Your pace should feel purposeful — you can hold a short conversation but you are clearly working.
🔄
Add simple intervals
After four weeks of consistent walking, try alternating two minutes of faster pace with three minutes of normal pace. Studies indicate this structure may produce faster VO₂ Max improvement than steady-state exercise alone.
📅
Commit to 90 days
Meaningful VO₂ Max improvement typically takes 8 to 12 weeks of consistent effort to show in your Discovery readings. Track monthly and look for a directional trend over a quarter, not week to week.
🩺
Consider a Vitality Fitness Assessment
A VFA with a registered biokineticist provides a professionally verified baseline. At the time of writing it counts as one of your five readings. Book via the Discovery app. Programme rules may change — verify with Discovery.
Your Score Is Good — How To Push Toward Excellent
Research suggests that moving from Good to Excellent typically requires more structured aerobic work. The most evidence-backed approach for adults over 50 is Zone 2 training combined with one or two weekly interval sessions.
Zone 2 is moderate-intensity cardio where you can hold a short conversation but feel you are working — roughly 60 to 70% of maximum heart rate. Studies indicate that two to three hours per week at this intensity, with one short interval session added, may produce VO₂ Max improvements of 10 to 20% over 12 weeks in adults over 50.
A Practical Weekly Structure
- ✓3 × Zone 2 sessions per week — 30 to 45 minutes each at 60–70% of your estimated maximum heart rate. Brisk walking, cycling, or swimming all qualify.
- ✓1 × interval session per week — 20 minutes total. Alternate 2 minutes of higher effort with 3 minutes of easy recovery. Five rounds.
- ✓Ensure your device is linked to Discovery Vitality so qualifying workouts count automatically toward your five-reading average.
- ✓Review your Cardio Fitness Level monthly in the Discovery app. Expect meaningful movement after 10 to 12 weeks of consistent effort.
- ✓Speak to an AS Brokers adviser to understand how your improved fitness score may affect your Discovery Life premiums and overall Vitality benefits.
The Bigger Picture
Why Your VO₂ Max Score Connects To Everything Else
Your VO₂ Max score is a health metric. But it does not sit in isolation. At AS Brokers we view health, wealth, and legacy as three connected pillars — not three separate conversations.
Health
Gives us time
Higher cardiovascular fitness is associated with longer, more independent living. The years you gain through fitness are the same years you need your retirement income to cover.
Wealth
Gives us freedom
Vitality points earned through improved fitness can reduce insurance costs and fund the watch that tracks your fitness. Understanding how long your money needs to last depends directly on how long you stay healthy.
Legacy
Gives it meaning
Every year of better health is a year of more energy, more presence, more capacity to be the person your family needs you to be. The habits you model now become the legacy your children carry forward.
The silent tax of inflation erodes purchasing power in retirement. Poor health can erode quality of life even faster. Managing both — consistently, over time — is the work the 104-Week Watch Challenge and the Retirement Income Survival Group are built around.
Common Questions
Is a VO₂ Max of 40 good for my age?
It depends entirely on your age and sex. For men aged 50–59, a score of 40 sits in the Excellent range based on ACSM population norms. For men aged 40–49, it sits in the upper Good range. For men aged 30–39, it is average. For women at most of those ages, 40 sits in the Excellent to Superior range. Always compare your score to your specific age group and sex — never to a single universal number.
What VO₂ Max score do I need for Discovery Vitality Excellent?
Based on publicly available Discovery information, Discovery does not publish a single fixed number because their thresholds adjust for your age and sex using their own member data. Excellent broadly corresponds to the 60th to 80th percentile for your demographic group. The tables in this article give a general guide based on ACSM norms, but your Discovery level may differ. Check your actual level in the Discovery app under Vitality Cardio Fitness. Programme rules may change — verify directly with Discovery.
How accurate is my smartwatch VO₂ Max reading?
Research suggests that Apple Watch, Garmin, and Samsung Galaxy Watch estimate VO₂ Max within approximately 5 to 10% of laboratory-tested values for most users under consistent conditions. They are not clinical instruments, but may be accurate enough for tracking personal trends. Test under similar conditions each time and focus on the directional trend across multiple readings rather than any single result.
Can I improve my VO₂ Max score after 60?
Research indicates that adults in their 60s may improve VO₂ Max by 19 to 22% through structured aerobic training. The cardiovascular system remains adaptable at any age. The rate of improvement is slower than in younger adults, but the capacity for change is real. Consistency over months is the mechanism — not intensity over days. Please consult your doctor before starting any new exercise programme.
The real question was never "what is a good VO₂ Max score?" The more useful question is: where do you sit relative to your own age group — and which direction are you moving?
A score in the Good range at 58 that is trending upward over 12 months is worth far more than an Excellent score that is silently declining. The trend is the message. Any individual reading is just a data point.
If you would like to understand how your health and fitness connect to your broader financial planning and retirement readiness, speak to an AS Brokers adviser. And if you have not already read our earlier piece on how long your retirement money needs to last, it is a good place to see how these two conversations connect.
Start the Conversation
We would love to hear from you in the comments or inside the communities below:
- →What is your current VO₂ Max score — and how does it sit in the table for your age group?
- →Are you using Discovery Vitality to track your Cardio Fitness Level? Has it changed your exercise habits?
- →Do you think most South Africans understand how directly their fitness affects both their health and their financial planning?
AS Brokers Independence Disclosure: AS Brokers is an independent financial advisory practice and is not affiliated with or endorsed by Discovery Limited. Programme rules, benefits, points allocations and qualification criteria may change over time. Readers should verify current information directly with Discovery.
General Disclosure: Albert Schuurman is an authorised independent financial adviser and may earn remuneration from products or services discussed on this website. Information presented may be sourced from product providers, brochures, fact sheets, official websites, publicly available information, and industry publications. Product features, rewards, benefits, fees, returns, programme rules, and terms may change over time. Information is believed to be accurate at the date of publication but should be verified directly with the relevant provider before any decision is made. This article is for educational and informational purposes only and does not constitute personalised financial, tax, legal, investment, or health advice.
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