What is Fitness Age?
Fitness Age is a concept developed by researchers at the Norwegian University of Science and Technology (NTNU). It reflects your cardiovascular fitness level — specifically your VO₂ max — compared to population norms for your age and sex. A lower fitness age than calendar age indicates above-average cardiovascular fitness for your demographic.
A landmark NTNU study following over 46,000 participants found that high fitness age is a stronger predictor of premature death than traditional risk factors including BMI, smoking, and blood pressure. The good news: fitness age is one of the most improvable biological age markers.
VO₂ max norms by age & sex
| Age (Men) | Poor | Below Average | Average | Above Average | Excellent |
|---|---|---|---|---|---|
| 20–29 | <38 | 38–43 | 44–51 | 52–56 | >56 |
| 30–39 | <34 | 34–39 | 40–47 | 48–51 | >51 |
| 40–49 | <30 | 30–35 | 36–43 | 44–47 | >47 |
| 50–59 | <25 | 25–31 | 32–39 | 40–43 | >43 |
| 60–69 | <21 | 21–26 | 27–35 | 36–39 | >39 |
Sources
- Nes BM, et al. "Estimations of VO₂peak from a non-exercise based model." Medicine & Science in Sports & Exercise. 2011.
- Nes BM, et al. "Association between cardiorespiratory fitness and mortality." BJSM. 2015.
- Molmen-Hansen HE, et al. "Aerobic interval training reduces blood pressure and improves myocardial function." European Journal of Preventive Cardiology. 2012.