VO2 max is a popular term in the running world. Even the term itself sounds fancy, technical, and something you definitely want in your running arsenal. But a good running plan doesn’t have room for everything. The best way to decide what’s in and what’s out is knowledge! So let’s dive in to what VO2 max actually means. After that, we can decide whether or not you need to focus on yours!
WHAT IS IT?
In the simplest terms, it’s the maximum amount of oxygen you can use at a time during exercise. More specifically, the actually VO2 max number measures the amount of oxygen your body can use per kilogram of bodyweight per minute.
It is significant because the more oxygen that gets to your muscles, the easier your effort will be. And doesn’t that sound appealing?! VO2 max training basically improves this transportation system that gets oxygen to your muscles.
HOW DO I KNOW MY VO2 MAX?
The most robust way to measure your number is in a lab hooked up to a treadmill. You’ll basically run until exhaustion while the incline and/or speed is increased every couple of minutes or so. If you can withstand the mask and have a testing site available, it can be very eye-opening. The lab test is generally accepted as the most accurate way to measure VO2 max.
GPS watches also give estimates using your heart rate data and other information about you like your age and gender. Age is important because VO2 max declines with age. Gender is important because men tend to have higher numbers than women. Although very convenient, however, watch estimates are generally accepted as the LEAST accurate form of measurement. Although directionally (improving or worsening), they can provide useful data.
HOW DO I INCREASE MY VO2 MAX?
Your VO2 max can be increased although each person will have a ceiling, generally set by genetics. I see two clear-cut ways to improve it.
The first is with general fitness improvement. Running more miles, becoming more efficient, all these things will improve your VO2 max.
The second (and likely the reason you came to this article!) is through specific speed workouts.
Intervals. The best example of this is short intervals of 2-6 minutes with a recovery period of about 2-4 minutes. Paces should be between 3k and 10k pace (you can also use the interval pace calculated here). Anything shorter than 2 minutes (or slower than 10k pace) is too short (or too slow) to reach your VO2 max.
The ranges of recovery pace and working pace are there to keep you from becoming too fatigued with these workouts. These are not intended to be races.
Hill Repeats. Same idea as intervals but you can get the desired effort level in a shorter amount of time (usually 2-3 minutes)
Usually after just 4-8 weeks of including one workout like this per week, you can see noticeable improvement.
DO I NEED TO INCREASE MY VO2 MAX?
So you know HOW do increase it, but SHOULD you? A choice to focus on a certain adaptation usually means a choice NOT to focus on something else (ie: endurance, lactate threshold, etc.). The easiest way to assess this is to think about the event you’re training for.
Jack Daniels says that VO2 max is the main driver of success in races between 3 and 30 minutes. For most runners, that equates to a 5k or under. Longer events are far more aerobic and demand more of an endurance stimulus or a focus on lactate threshold pace (particularly half marathon or longer).
AM I AUTOMATICALLY GOING TO SLOW DOWN AS IT DECREASES?
If you’re thinking, “I’m getting up there in years. Surely my fastest days are behind me,” don’t despair! Though your VO2 max might be decreasing (despite your best efforts), you can still get faster by improving your running economy.
Running economy is the older brother of VO2 max. While VO2 max is your maximal oxygen uptake (ie: what your body is capable of), running economy is how efficiently you can process oxygen at ANY particular pace. So while you may be limited in how much oxygen you can use at 5k pace, you can still improve your running economy – something that we can improve at any age through things like easy mileage, running drills, and strength training.
ANOTHER TOOL IN YOUR RUNNING TOOLBOX
All things considered, your VO2 max is just another small piece that makes up your running life. It should be prioritized appropriately when considering an entire training plan. If it makes sense for you and your goals, then it can be a very helpful tool. If it doesn’t, however, you shouldn’t force it and will benefit from other forms of training.
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