VO2 max is the measurement of amount of oxygen that a person can use during intense physical activity. VO2 max is measured in the amount of milliliters of oxygen per kilogram of body weight per minute. VO2 max determine the maximum amount of oxygen that the heart, lungs, and muscles can process.
A greater VO2 max indicate that the body can process more oxygen during periods of intense effort. Because VO2 max determines how much oxygen the body can use during intense physical activity, VO2 max can be used to both predict the times that a person may achieve in a race, as well as to determine the appropriate racing pace for that individual. There are several different method for estimating a person’s VO2 max, and these methods dont necessarily require the individual to be within a laboratory setting to calculate there VO2 max. One method is to ask an individual to perform a race of 12 minute in length at maximum effort on a track, and then use a formula to convert that distance that the individual ran to VO2 max. Additionally, you can use an individual’s results from a recent race to calculate VO2 max, which in turn can be used to predict the performance of an individual in different distances (such as a mile or a marathon).
VO2 Max: What It Is and How to Improve It
After an individual has calculated their VO2 max, that VO2 max value can be used to establish different training zones for the runner. These training zones allow the individual to train their body in a systematic way, and can include several different levels of intensity. For instance, to increase an individual’s VO2 max, runners should perform near-maximum efforts for periods of three to five minutes at a time.
However, the runner should also include easy running sessions into their training program to allow their body to recover, which then permits them to perform other hard training sessions in the future. Many runners fail to show improvement in theirVO2 max because they perform to many hard training sessions and to few easy training sessions. Improving an individual’s VO2 max require the individual to consistently train over time, and improvements to VO2 max will not happen immediately after beginning to train.
For instance, an individual can improve their VO2 max by incorporating interval training, tempo runs, or long runs into their training program over several weeks. An individual who increases their VO2 max will find that they can breathe more easy during runs, as well as have faster times within races. While an individual’s genetics will determine their VO2 max potential, their ability to consistently train will allow them to improve their VO2 max to there genetic potential.
Additionally, an individual’s VO2 max will naturaly decline as they age, but runners that train will have higher VO2 max levels compared than individuals that dont train. Based off an individual’s calculated VO2 max, that individual can create a plan for racing. For instance, different distances will require different levels of intensity for runners with specific VO2 max ratings.
For instance, distances like a 5K may require runners to have a VO2 max level that allows for effort near the runners VO2 max, but marathons may require runners to maintain a more even pace over time. Additionally, runners who are unable to run may use cross training (such as cycling or running in a pool) to maintain their VO2 max levels. Cross-training activities mimic the benefits of running but allow for less impact on the bodys joint.
Finally, to improve the fitness of an individual, there are a few steps that can be followed. First, the individual should test there VO2 max. Following the test of their VO2 max, the individual can use that VO2 max to create training zones. Following the creation of those training zones, the individual should of begin to perform the training session.
