VO2 median ~30 ml/kg/min in 30s

- ScienceInsights notes that for people in their 30s the 50th percentile VO2 max is about 30 ml/kg/min for men and about 22 ml/kg/min for women, framing fitness targets by age and sex. (scienceinsights.org) - Guidance emphasizes that health benefits accelerate around the 75th percentile, and training splits like Nike’s suggest keeping roughly 80% of sessions easy while using a smaller hard portion to raise VO2. (swift-running.com) - For strength and balance, a PLOS One study reported that just 10 minutes of daily floor exercises can improve balance, flexibility and agility, especially in older adults. (foxnews.com)