A good VO2 max is roughly 43+ ml/kg/min for men and 36+ for women. See normal VO2 max ranges by age and sex, plus poor-to-elite fitness categories explained.
Jonas LindemannVO2 max is among the strongest predictors of lifespan. See what cohort studies reveal about cardiorespiratory fitness, mortality risk, and why it matters.
Jonas LindemannThere's no single ideal running cadence. Most runners do best around 170–185 SPM, but it depends on your height and speed. Here's how to find yours.
Jonas LindemannLearn how to improve VO2 max with high-intensity intervals like the 4x4 Norwegian protocol, aerobic base building, and threshold work — with timelines.
Jonas LindemannLearn how to calculate VO2 max without a lab. Get clear formulas for the Cooper 12-minute test, 1.5-mile run, resting heart rate method, and Rockport walk test.
Jonas LindemannThe average half marathon takes about 2 to 2.5 hours. See typical finish times by experience, pace, age, and sex — plus how to estimate your own time.
Jonas LindemannThe average 5K takes about 30 to 40 minutes. See typical finish times by experience, pace, age, and sex — plus how to estimate your own 5K time.
Jonas LindemannThe average 10K takes about 50 to 70 minutes. See typical 10K finish times by experience, pace, age, and sex — plus how to estimate your own 10K time.
Jonas LindemannThe fastest human ever recorded hit about 27.8 mph (44.7 km/h). See Usain Bolt's records, sprint vs distance speeds, average paces, and theoretical limits.
Jonas LindemannGarmin VO2 max is reasonably accurate — within about 5% for most runners — but it's an estimate, not a lab test. See what affects it and how to improve it.
Jonas LindemannThe fastest mile ever run is about 3:43 (men) and 4:07 (women). See the mile world records, the 4-minute mile barrier, and how they compare to amateurs.
Jonas LindemannAverage running stride length is about 1.1 to 1.6 meters. See stride and step length for walking vs running, how height changes it, and how to measure yours.
Jonas LindemannDisclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.
