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Target fitness levels for adults

	Age
	30s	40s	50s	60s	70s	80s
Males*
Fitness goal (METs)^¶	>13	>11.5	>10	>8.7	>7.7	>6.5
Suggested training intensity to achieve goal (METs)	9 to 11	8.5 to 9.5	7 to 8.5	6.5 to 7.5	5.5 to 6.5	4 to 5.5
Sample activities in training range^Δ	Running, basketball game, cross country skiing, jump rope, raquetball	Running, basketball game, cross country skiing, dancing	Jogging, cycling (11 to 12 miles [17.5 to 19 km] per hour), hill climbing	Backpacking; cycling (9 to 10 miles [14.5 to 16 km] per hour), dancing, swimming, tennis	Brisk walking, digging in garden, canoeing	Walking, cycling on level ground (5 to 6 miles [8 to 9.5 km] per hour), pushing light power mower, light woodworking, bowling
Females*
Fitness goal (METs)^¶	>9	>8	>7	>6	>5.5	>4.5
Suggested training intensity to achieve goal (METs)	6 to 8	5 to 7	4.7 to 6	4 to 5	3.7 to 4.6	3 to 3.5
Sample activities in training range^Δ	Running, cycling (11 to 12 miles [17.5 to 19 km] per hour), singles tennis, vigorous downhill skiing	Jogging, ice or roller skating, competitive badminton, hand lawnmowing	Canoeing, raking leaves, brisk walking, total body calisthenics (eg, jumping jacks)	Walking, cycling (8 miles [13 km] per hour), golf (carrying clubs), doubles tennis	Walking, golf (pulling cart), pushing light power mower	Same as above for males

MET: metabolic equivalent.
* Differences in average cardiorespiratory fitness and suggested training intensities for age-matched men and women are attributed to the lower stroke volume and smaller increase in absolute stroke volume from rest to exercise in women. Greater average muscle mass in men and lower hemoglobin levels in women may be contributing factors. Clearly, cardiorespiratory fitness varies widely among individuals. It is to be expected that some women are capable of achieving higher fitness levels than the goals listed above for men, while some men are not capable of achieving those goals.
¶ These are reasonable fitness goals, not limits. Many individuals are capable of achieving higher fitness levels.
Δ These are examples only. Energy expenditure varies widely depending on such factors as baseline fitness, technical ability, and intensity of participation.

References:

Kaminsky LA, Arena R, Myers J. Reference Standards for Cardiorespiratory Fitness Measured With Cardiopulmonary Exercise Testing: Data From the Fitness Registry and the Importance of Exercise National Database. Mayo Clin Proc 2015; 90:1515.
American College of Sports Medicine. Guidelines for exercise testing and prescription, 3rd ed, Lea & Febiger, Philadelphia 1986, p.20.

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