Top milers have a VO2 max of 65 to 85 ml/kg/min. You can compare your VO2 max to the normal population using the chart below.
Four factors which affect VO2 max:
Training: Of course!
Age: After around age 30, VO2 max declines at a rate of 1-2% per year
Gender: Males naturally have a higher VO2 max than females
Altitude: The decrease in oxygen content at altitude reduces aerobic capacity
Male chart
| Age /rating | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
|---|---|---|---|---|---|---|
| excellent | > 60 | > 56 | > 51 | > 45 | > 41 | > 37 |
| good | 52-60 | 49-56 | 43-51 | 39-45 | 36-41 | 33-37 |
| above average | 47-51 | 43-48 | 39-42 | 36-38 | 32-35 | 29-32 |
| average | 42-46 | 40-42 | 35-38 | 32-35 | 30-31 | 26-28 |
| below average | 37-41 | 35-39 | 31-34 | 29-31 | 26-29 | 22-25 |
| poor | 30-36 | 30-34 | 26-30 | 25-28 | 22-25 | 20-21 |
Female chart
| Age /rating | 18-25 | 26-35 | 36-45 | 46-55 | 56-65 | 65+ |
|---|---|---|---|---|---|---|
| excellent | > 56 | > 52 | > 45 | > 40 | > 37 | > 32 |
| good | 47-56 | 45-52 | 38-45 | 34-40 | 32-37 | 28-32 |
| above average | 42-46 | 39-44 | 34-37 | 31-33 | 28-31 | 25-27 |
| average | 38-41 | 35-38 | 31-33 | 28-30 | 25-27 | 22-24 |
| below average | 33-37 | 31-34 | 27-30 | 25-27 | 22-24 | 19-21 |