how to improve maximum oxygen uptake
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Author: Tata the Aquarius
Previously, a runner asked about interval running and maximal oxygen consumption. Today, we have invited @Tata the Aquariusto discuss this with everyone.
Maximal oxygen consumption (VO2max) refers to the amount of oxygen the body can intake during maximum intensity exercise, when the body can no longer sustain the activity. As one of the important criteria for selecting endurance athletes, VO2max is a crucial indicator of aerobic capacity, and a high VO2max is the foundation for high-level aerobic performance.If you want to improve your marathon performance, you need to pay attention to your VO2max.
Both high mileage and interval training can improve a runner's VO2max. The former focuses on external variables related to oxygen extraction and utilization, such as mitochondrial and capillary volume and aerobic enzyme activity; the latter focuses on core variables of oxygen transport, such as stroke volume and cardiac output. For experienced and trained athletes, the intensity of training becomes particularly important for improving VO2max.
It has been proven that VO2max improvement reaches a plateau after three weeks of training. Running more than 120 kilometers per week does not seem to further increase VO2max unless intensity training is added. High-intensity training (95-100% VO2max) is the best stimulus for improving VO2max. In interval training, long intervals (3 to 5 minutes each) are the most effective. Short intervals (less than 1 minute) can also improve VO2max, but the intensity and dynamic short rest periods must be maintained to keep oxygen consumption at a high level.
At what speed should intervals be run?
Regardless of the distance, runners should run intervals at the speed at which VO2max occurs. For high-level athletes (3000 meters in under 10 minutes), this is roughly the pace of a 3000-meter race. For runners with a best 3000-meter time over 10 minutes, this speed should be between their best 1500-meter and 3000-meter race paces.
Common interval training sessions: 5×1000, 6×800, 40×200. For example, a runner who can run 3000 meters in around 10:00 should have the following interval tasks:
5×1000 meters, each in 3:20, with 3 to 3:20 minutes of slow jogging recovery in between;
6×800 meters, each in 2:40, with 2 to 2:40 minutes of slow jogging recovery in between;
40×200 meters, each in 40 seconds, with 20 seconds of slow jogging recovery in between.
Although VO2max is an aerobic variable, the speed at which VO2max occurs is also determined by some anaerobic metabolism, because this speed is faster than the lactate threshold. When many athletes and coaches talk about the relationship between aerobic and anaerobic, they often miss this point. Although counterintuitive, the maximum rate of oxygen utilization occurs when there is also some anaerobic energy contribution. In other words, the fastest aerobic exercise occurs when there is also some anaerobic exercise involvement.
When interval distances are short, it is easy to start running too fast and fail to complete the subsequent training. However, the time taken for each interval should be roughly equal. As ability improves, increasing training intensity should involve adding more sets or shortening rest periods, rather than running faster. Unless your next race proves you have made significant progress, you should not consider increasing interval speed.
VO2max and competition
When athletes compete, their pace is not at arbitrary intensities. The proportion of VO2max that can be maintained over a certain period is predictable. For example, studies show that trained runners can maintain 100% VO2max speed for 8 to 10 minutes.
The longer the race distance, the lower the percentage of VO2max. Talented and well-trained athletes can run a 3000-meter race at 98% to 100% VO2max, a 5000-meter race at 90% to 95% VO2max, and a marathon at 80% to 85% VO2max.