Maximize Your VO2 Max and Outperform

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Here’s what we got for you in today’s edition:

• Discover how boosting your VO2 max can improve your athletic performance.

• Learn essential interval and long-run strategies to optimize oxygen usage and endurance.

• Follow our sample training plan to steadily increase your VO2 max.

IN OUR MAILBOX

Welcome to 'In Our Inbox' where we tackle your burning questions on athletic performance. Got a question? Send it to [email protected] - your question could be featured next! Let’s dive into today’s situation:

Having a high VO2 max is super important for athletes because it directly affects how well you can perform in your sport. If you want to be the best athlete you can be, improving your VO2 max is key. It helps you push harder during intense workouts, recover faster between sets, and have more endurance during competitions.

ON YOUR MARK

Imagine your body as a car. Just like a car needs fuel to run, your body needs oxygen to keep going, especially when exercising hard. VO2 max is like the size of your engine – it tells us how much oxygen your body can use during intense exercise. Your VO2 max is based on your maximum oxygen uptake.

It is expressed in ml/kg body weight per minute and indicates how much oxygen your body can maximally use for all processes in your body. Research shows that the level of a person's maximum oxygen uptake is directly related to their fitness.

The VO2 max measurement is therefore globally accepted as a measure of someone's fitness. If you want to know the exact number of your VO2 max, you will need to make an appointment at a sports lab. There, you will have to run on a treadmill with a mask and sensors until you can't go any further. Your VO2 max is determined at the moment when your intensity increases but your body no longer takes in extra oxygen.

You can also estimate your VO2 max by using the following formula: VO2max = 15 x HRmax / HRrest. Your resting heart rate is best measured immediately upon waking up. Your maximum heart rate is best measured by running a lap at maximum intensity. The higher your VO2 max, the more oxygen your body can take in and use. This matters because when you're working out, your muscles need lots of oxygen to keep moving and perform at their best.

This is, in short, why tracking and improving your VO2 max can be important for you as a professional/amateur athlete. Below, I have included a table where you can compare your VO2 max and see if there are any improvements needed.

GET SET

One great exercise to boost your VO2 max is interval training. Try alternating between short bursts of intense exercise, like sprinting or cycling at your fastest pace, and brief rest periods or light activity.

For example, sprint as fast as you can for 30 seconds, then jog or walk slowly for 1 minute to recover. Repeat this cycle for about 20-30 minutes, aiming to increase the intensity or duration of your sprints over time. Interval training like this pushes your body to use more oxygen, helping to improve your VO2 max and overall athletic performance.

Research also shows that the opposite of interval training, namely long runs, can improve your VO2 max. During long runs, you run at a sustainable pace for an extended period. This engages the aerobic system, which then starts to adapt.

The body becomes more efficient at using oxygen during prolonged exertion. When your aerobic system improves, your VO2 max also improves. Ultimately, it comes down to what works best for you and where you achieve the most results.

GO

Sample Training Week

Day 1: Interval Training

• Warm-Up: 10 minutes of light jogging or cycling.

• Main Set:

  • 6 x 30-second sprints at maximum effort, followed by 1-minute light jogging or walking for recovery.

  • Rest for 2 minutes after 3 sprints, then repeat.

• Cool-Down: 10 minutes of light jogging or walking, followed by stretching.

Day 2: Long Run

• Warm-Up: 10 minutes of light jogging.

• Main Set:

  • 45-60 minutes of steady-state running at a moderate pace (60-70% of maximum heart rate).

• Cool-Down: 10 minutes of light jogging or walking, followed by stretching.

Day 3: Rest/Active Recovery

• 30-45 minutes of light activity, such as walking or yoga.

Day 4: Interval Training

• Warm-Up: 10 minutes of light jogging or cycling.

• Main Set:

  • 6 x 30-second sprints at maximum effort, followed by 1-minute light jogging or walking for recovery.

  • Rest for 2 minutes after 3 sprints, then repeat.

• Cool-Down: 10 minutes of light jogging or walking, followed by stretching.

Day 5: Rest/Active Recovery

• 30-45 minutes of light activity, such as walking or yoga.

Day 6: Long Run

• Warm-Up: 10 minutes of light jogging.

• Main Set:

  • 45-60 minutes of steady-state running at a moderate pace (60-70% of maximum heart rate).

• Cool-Down: 10 minutes of light jogging or walking, followed by stretching.

Day 7: Rest/Active Recovery

• Optional light activity, or complete rest.

Progression

• Every 2-3 weeks: Increase the intensity or duration of sprints during interval training. For example, progress from 6 to 8 sprints or increase sprint duration from 30 to 40 seconds.

• Every 2-3 weeks: Gradually extend the duration of long runs by 5-10 minutes, depending on your current fitness level and recovery ability.

AROUND THE STADIUM

• VO2 Max Explained: A detailed guide on what VO2 max is, its importance, and how it impacts your fitness levels.

• Boost VO2 Max: Tips and strategies for improving your VO2 max through effective training techniques.

• VO2 Max Research: Scientific findings on the relationship between exercise intensity and VO2 max improvements.

• Speed Work Benefits: How incorporating speed work into your training can enhance your running performance.

• Speed Training Research: Insights from research on the effects of high-intensity interval training on aerobic capacity.

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DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.