How To Improve Your Running VO2 Max | Triathlon Training Explained
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- čas přidán 31. 07. 2024
- We talk a lot about Vo2 Max here at GTN - but how do you actually improve it and specifically for running? Don’t be put off by the letters and numbers VO2 max, Mark and Heather are here to get you fitter and faster!
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Your VO2 is basically your engine, how efficient you are at being able to use the oxygen available. This is not the only component to running fast but it’s certainly a clear objective measurement of fitness and therefore can be improved with training. VO2 is especially important for distance runners.
We talk a lot about Vo2 Max here at GTN - but how do you actually improve it and specifically for running? Don’t be put off by the letters and numbers VO2 max, Mark and Heather are here to get you fitter and faster!
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Who includes Vo2 workouts in their training schedule? What do you do? Leave us a comment!
My Garmin watch gives me the lactate threshold pace and heart rate. What's the connection with the VO2Max? Is there some "convert formula" from LTHR to VO2M?
@@incognito8023 In short, no there is no definitive relation between lactate treshold and VO2max. Generally speaking people with a higher VO2 max will be more resistant to lactate since they are able to take in more oxygen (also they are trained and are more familiar and comfortable with the feeling).
Lactate threshold is normally linked to your heart rate while VO2max is not. Also untrained people will generally have higher heart rates linked to their lactate thresholds.
Hills pay the bills
for VO2 max workout I mostly just row, jump rope, and do burpees. I need to do them a little more frequently though.
2x/week, both with a 10' wu: one is 5x4'(3') the other is 10x1'(1') - the rest is 45' to 90' z1-2
"The only thing you need is a good hill"
Cries in Netherlands..
Floris van Duin try viaducttraining 😉
Or duinentraining..... or just run up the stairs of a tall building...
@@erikdebeen5838 ohh, heb een keer in 'de duinen' van Norg gelopen. Twee stappen omhoog en 1,5 naar beneden 😖
Even een paar keer de Grebbeberg op rennen 🧐👏🏻
@@Therealma , ja, of limburg, dan hebben we het wel gehad...
The VO2 max sessions (or, vomit sessions) are some of my favourite sessions, they are great 😁
Vomit - yeah, I would call it vomit threshold :P
😂😂
Yeah I did that the other week when I was trying to run a half marathon at 5:55 pace on a treadmill literally went until the treadmill Automatically stopped at one hour then I had to restart for the remaining mileage and my legs were so shot went into another zone came out of that zone sitting on the treadmill throwing up lol I was .8 miles away 😥 was at 1hr 14 min :(
The easiest way to raise your vo2 max seems to be to loose weight
Yeah I am 5 ft 9in, and 128 pounds I never really ran, just competitive soccer, I measured my vo2 and it was 61 😅
True. Same with all those fitness tests. They are a measure of how much excess fat you are hauling. My VO2Max went up three points when I lost 14 pounds. So not really a measure of just lung and blood capacity.
I've done 5x 1000m hard+3min easy (which come quite close to 400m). With warmup and cooldown that comes close to 10km total workout. At least for me that starts to be up there.
Last year my VO2 max was at 40+, I do HIIT a few times a week & recently started running again im currently at 34 now. I am 60. gonna start trying to improve it with 30-30 & 60-60 s
These sessions definitely hurt the most but usually they're the shortest :)
I went from 31 in January to 41 in July 😍
I've been doing just freeform interval running to improve VO2MAX. On a hilly circuit route, all uphills max speed... all downhills and flats slow running and recovery. Make laps until you feel intolerable. Not fancy or complex, but it works pretty well
I used to hate uphill running. Meanwhile I do love hill sessions!
thank you for information .
what do you do after those vo2 workouts take a day off? or do 2 easy days?
Running: 5 x 4min on Track Tuesday
Cycling: 4 x 5min
Swimming: 15 x 100m
I use 10 x 400m as fast as you can then 3 minute.(Ex: I can do them on average 1:15.) Then I run negatives when running a 2 mile run going for a faster time every 400m.(Ex: lap 1 1:40,lap 2 1:30, lap 3 1:10 and you won't be able to get up for a week.👍
just did the first workout! it was so fun (?) that i did 30 reps instead of 16. great stuff!!
Sounds like you didn't do them hard enough.
@Heather two questions:
1. min. 4:17 - 30sec on VO2 Pace. How do i know in running what is my VO2 Pace?
2 What % should my Vo2 Pace when i run a 21km? (VO2Max 47)
Thank you for your very good Content and knowledge :)
Hi Einfach, I explained the VO2 pace test by running 6' as hard as you can and then taking your pace from that average.
When it comes to your 21km I would work out pace using HR to guide you as opposed to VO2 pace, but if you think of your 6' max it'll need to be far below.
Hope that helps.
Heather Fell yes thank you 😊 let’s see how it works on Saturday 👍
Excellent vid!
these exercises remind me of the vimhof breathing or deep water breathing exercises. I wonder if these exercises I just mentioned can also increase your VO2max by changing your blood alkalinity or priming your blood. breathing heavy with zero body movement.
Ski erg / push up/ assault bike / core smash circuit. Super effective for me but damn torture.
Vo2 max are really addictive if you do it
Great Video. Can you also make one for VO2Max for Cycling? Or did I just missed that one?
It seems like you were wearing Suunto or Garmin watches. Can you please make a video or answer me, how VO2Max is related to the maxHartrate and the lactate treshold. It would be interesting, because I couldn`t find that pair of information even if the threshold is calculated by most watches. I think for many athlets the calculated threshold by the watches are quite accurate for maintain a good training.
I'm 62 years old and I cycle a lot. During the entire season I managed to increase my VO2max only by 2 points. It's 41 right now, but my watch says it's excellent.
that is excellent for a 62 year old
is there a watch that'll tell you your VO2 max?
@@fallback8314 Most of the main brands make watches with this feature.
this is all new to me i don't know a bad brand from a reputable one nor how much i should or shouldn't pay and if a smart watch is better than a fitbit.
@@fallback8314 If I were you, I would check on CZcams best brands of smartwatches. Personally, I'm using Huawei GT 2, but I'm thinking about upgrading to GT 3 pro. The best brands are Garmin, Apple, Polar and personally, I like Huawei. They differ in prices, but the good ones starts from about $ 300 and up. Fitbit watches are so-so.
I've heard that vo2 max improves when you keep a pace on which it will not be easy to breath (you will be breathing out loud). Is that right?
Is it recorded in Lanzarote? Nice video
Yes please do
What brand/model of sunglasses at 1:38?
Today I did 5 x 800 mtr, building up tot the max. the last 100 mtr I could hear you say: ‘it hurts!’ It did. VO2 max is now 48.
who or what told you it's 48?
@@fallback8314 probably his watch.
Lifter here. Improving vo2 max seems like a good idea. But taking running sets to failure doesn't really sound as good as with lifting. Is that really necessary for a beginner runner? Is there such a thing as "newbie gains" in running?
Heather is awesome again
I’m 16 years old elite development athlete racing at some elite draft legal tris. I was getting in my best fitness for this racing season and my Vo2 was around 70 but I got an injury and was only doing light work for about 5 weeks and now I’m only holding a 66 and I the difference in my runs is a lot it is a lot harder. I am not to worried about this thought I still have 6 weeks until my first race this season
I agree I must 'hit the hill
Studies have shown that 4x4x4 has way more benefits then any shorter intervals. And 1 per week? If you want your vo2max to crawl up.. 3x5 per week depending on your fitness level.
So I do 40/20 on the indoor cycle x25. On running since it’s winter here in Wisconsin I do 400 meters followed by 200 meter walk on the treadmill and somewhere between 15-20 sets. Vo2 max cycling is 50 and running 45 according to my garmin 935 - age 60.
Why is cycling and running VO2 max different?
Sir running key leye best rahega please reply
Is Vo2 training mainly intended for better performance at shorter races, or does it have value in a marathon training program? My marathon training has hard speed sessions or hill repeats every Thursday, though we call the faster intervals a "5K" pace or "15K" pace. Is Vo2 more like a mile race pace?
Increasing VO2 (using short sessions like this) means more oxygen is delivered to your muscles which is incredibly useful for marathons as youll have less lactic acid build up
I rely on my Garmin 935 for my VO2 Max and and currently at 48. I think that is pretty good for a 58 year old male but do you have information about how age affects VO2 Max?
Vo2 max drops by age because your heart will pump less blood per minute which will lower the oxigene uptake
In the Appendix of the manual for the 935 there should be "VO2 Max. Standard Ratings" which shows which values land in which "zones" for different age groups. You can extrapolate easily how age has a negative effect on VO2Max.
Is 57 good for a 16 year old? Mine has gone up by 4 since december
where are they running. I keep seeing this location but can't figure out where it is
Furteventura is where they are running
Mine is terrible, 31 to 33, I am 37, use to be a good weightlifter and haven't done anything for 10 years, I weigh 120kg, I run with 20kg for 6k in about an hour, I know peeps will say don't carry the weight but my mate got me a 6k commando course and I need to carry 10kg, so I figured if I take it easy with 20kg I will do ok and I have got use to it, but my vo2 doesn't budge, I run up beachy head hills which is a 100m incline over 420 meters (I walk half of the incline as my legs go to jelly).
I really need tested and scientifically proven ways to increase my vo2, I run 3 to 4 times a week and my speeds and pace get better but my vo2 doesn't move still. Help please as I know nothing about running only weight lifting
You may not have the underlying aerobic structure to support hat you are trying to do.
Looks like UAE... Showka? Or is the Oman? :)
What dos Hambini say?
swim training with apnea helps a lot
Can you tell us where you are in your videos please.
My knees are hurting me when I saw that two heel strikers
Where
3:15 tip 1
I started taking running more seriously lately but my VO2 max score of my garmin watch has dropped 3 points and i really don't understand why. Can anyone explain me how my vO2 max score is lowering instead of growing now i am training more?
Maybe too many work and not enough recovery ? Maybe not enough sleep or good foods ( animals foods is best for me )
When have you started to running more seriously ?
How much you trained before this change ?
How much you train now ?
Have you any others training ?
Do you have an active lifestyle beside the running ?
Don't worry about what your VO2 max score is. Have your resting HR and Heart rate variability improved? If so, you have gotten fitter.
Garmin hates long slow runs. Do a VO2 Max run and it will go up.
Fuck me dude I could shave huge chunks off my time Runninh that location, it’s breathtaking
Where was this filmed? Mars?
Where is this desolate place?
For people in Netherlands *FLAT country we practice HILL season only in a GYM.. It`s boring but it`s okay once per week.
Is this Cyprus? ;)
If my watch is telling me my VO2 Max is 52 - how do I calculate what my 'VO2 Max Pace' is please?
One suggestion from the video was do a 6 min all out run and use the average pace from that.
Your VO2 Max Pace does not come directly from your VO2 max. Also, try to not be too locked on VO2. Think of it in terms of how much fuel (oxygen) is pumped in the engine per minute. While important if your chasis (body) isn't capable of utilizing it (running efficiency or economy) then it doesn't mean as much. Same if your tires are flat (legs not strong enough).
That said, the measurements from the watch might be an indicator, they are not usually that accurate so don't look too hard on it.
Not sure, but hope this helps :)
@@fredrikd1536 I have this. My vo2max is fine, just built it up with other sports. So for running it's more to my running efficiency than vo2max. Still i do intervals, just because I like to have some variation now and then.
How to do vo2 max on a bike please advise Tia
Where's Fraser?
My vo2max is 86.49
If I were just getting off the couch, these sessions would have killed me 😅 This is definitely not for beginners 😁
Weirdly I got into running by doing the 30 second intervals they show. I only did four and walked for longer between sprints. Seemed to work. I can do 5ks without stopping now and improved my VO2Max by 7 points. I was pretty unfit and couldn’t slow jog half a mile. I found sprinting easier and more enjoyable. I think I have a body built for short bursts so results may vary. I still hate slow long runs.
Hard work is the only way i know
Norwegian skiers might have few tips
Salbutanol is the answer
But Florida has no hills :(
All you need is an inclined of 3% or so...
30/30 until failure? That shouldn't be too difficult.
0:33 - Putt off?
30/30 at VO2Max pace? Seriously? I cannot see how one can improve with such a session. I thought VO2Max is approx my 10k pace?
Your VO2Max pace is the the maximum pace you can hold for 6-7 minutes. It is much faster than 10K pace, more like between your mile-3K pace.
@@chrishull8707 Thanks Chris, I confused that with FTP-Pace.
You talked about French physiologist Veronique. Just to remind you that it's a woman's name in French so "she advised" not he🙃
Regards
V02= Ojas
My garmin swears im at 63, and im slower than shit.
My heart rate needs more than 1 minute to increase to over 90% when I kick 450-500 watt (Polar Vantage) . So the intervals with only 30 oder 60 seconds have no real effect to my vo2max.
But while resting your Hrm does not go much lower than while doing 30 s interval so after 1 min you will have good and high hrm that will be enought for good progres in your vomax
@@gracjanmaknia9371 i will check this out. -> 60 sec. all out. rest until my hrm is down to ? 70% and start the to next intervall all out. 30 maybe up to 60 sec. 15-20 times the intervals. hopefuly the my old body is able to go such training :-)
If your training To do this for football/soccer, don’t jog, run. You’ll never be jogging in a football match
So much of this dialogue could have been cut out. They talk a lot but say absolutely nothing for the first couple minutes.
Emmmmm where are we in the world..?
Scotland lol
Just take EPO like every pro cyclist to increase your vo2max 😀
Great idea
Any kiddies seeing this, know EPO can result in death. Thickening the blood by increased red blood cells could cause stroke.
By the way Véronique Billat is a lady. Anyone called Véronique is a lady as a matter of fact. Come on GTN keep up with your high quality standards
Véronique Billat is a woman.
A bit of misinformation in the video regarding the encouragement to go toast to improve. This kind of advices do more disservice than help for the majority of people, who doesn't train with professional experience or coaches. Also, in cases even if they have them.
Avoid anything more than 20 min of running and restrict VO2MAX improvements within that time frame. Don't allow the free radicals to break loose. Our body was never designed for marathon or half marathon unless one chooses it as a goal oriented fitness. 4 km in 20 to 24 min on the other hand is something beginners can cherish if attained.
Eeeh, the human body is definetly designed for long distance running...
@@stansnijder1775 each to their own, I have never done it though. I would never do it probably.
@@sensibility1174 I understand it sounds a little awkward. We sprinted for food in the early ages and the same to protect ourselves from predators. Tell me how marathons served us. Compare the body of marathon racer to that of a sprinter. I am happy for those who do believe in it and reach their fitness goals. But I would always push for shorter intervals, HIIT being your best partner coupled with strength training
@@sensibility1174 looks like we found the AKKKSHHHUAALLYYY guy!