Endurance Performance Norms
Reference values for common endurance metrics. Use these to benchmark your fitness level.
VO₂ Max (mL/kg/min)
| Level | Men | Women |
|---|---|---|
| Poor | <35 | <30 |
| Average | 35-45 | 30-38 |
| Good | 45-55 | 38-48 |
| Excellent | 55-65 | 48-55 |
| Elite | >70 | >60 |
Resting Heart Rate
General population: 60-100 bpm. Trained athletes: 40-60 bpm. Elite endurance: 28-45 bpm.
Lactate Threshold
Untrained: ~50% VO₂ max. Recreational runner: ~65-75%. Elite: ~85-92%.
This topic is covered in depth in the THRESHOLD book.
THRESHOLD — On Fatigue, Endurance, and the Limits of the Body
540 pages · 22 chapters · 275 scientific references