TRAINING TO IMPROVE VO2MAX: What your doing WRONG AND how to fix it!
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- Опубликовано: 7 сен 2024
- Training to improve VO2max is one of the most talked about topics, BUT mot VO2max Training sessions SUCK! Why because they fail to address the number 1 training session factor that causes the improvement to VO2max as proven by the research. This is a how to guide for taking your VO2 sessions to another level and boosting that aerobic engine size.
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What do your VO2 sessions look like and how might you now change them to get more bang for buck when improving VO2max?
Hi Nick, What do you think of HR clamped style type workout start hard and easier? Research paper The sustainability of VO2max: Effect of decreasing the workload by Veronique Billat. Thanks
To clarify, do you mean fast start sessions? (ie go well above VO2max to begin with, then drop down below and then gradually build back up) almost like a “U” shaped trace of power/pace?
@@NJSportScience Yes the research describe aboe vo2max and ease and go up again. however i modified the workout start the interval above vo2max 30 seconds 140%,1 minute 120%, 2 minutes 105%, 3 minutes 100% at ftp follow by recovery 4 minutes repeat 4x. My LTHR is 177. I found that i reach 182 -184 HR after the first 50 seconds of the interval and i can still maintain high HR even when it reach the last 3 minutes at ftp. do you think by maintaining high HR i will still get more bang for buck to improve vo2 max?
@@NJSportScience for some reason every time i put the link to the research paper my comment automatically got deleted. 😞
I had to turn off link sharing to stop spam accounts sorry!
I know exactly what your talking about and in fact we’ve been playing around with protocols with our clients over the last little while.
The key with training aerobic power is to maximize time at VO2max. So we need to think in ways to get oxygen consumption up for as much of the session possible of which HR can indicate that to an extent. Typically in a “normal” HIIT session of say 2min @ 95% VO2max, 2min off you’d expect to see a gradual increase in HR across the intervals if you have executed the session correctly suggesting time at Vo2max was up there. Compared to HR staying stable across all sessions which might show improvement or potentially the need to alter the session to provide a greater stimulus.
I think where you’re heading is a pretty good direction, to help pinpoint a super effective protocol I’d need to know more about all your testing/training data but I like the thought processes, very good 👍🏻
60 years old. Current VO2 max: 56. Have applied work-ratio concept for two years. Last 1km time trial: 3 min 55 seconds. Great content. Much appreciated. Just subscribed
Great to hear a younger sports scientist emphasize how important the recovery time is whatever intervals or reps you're doing. My coach was trained by Arthur Lydiard & sees so many young guys pushing themselves to breaking point when training which is digging a big hole & possible injury.
Thanks for sharing, very informative 👍
Real good video . Quality at VO2 max level with more rest
Insane quality of knowledge dropped here thank you so much
Glad the videos are helping! Thanks for supporting the channel!
thanks i will try it
Great content Nick, keep it coming👍👍
Thanks, will do!
Awesome video...highly detailed content. Based on my research true vo2max pace is about 7min flatout which I've heard you mention 7min also. Ive looked at the McMillan Run Calculator which gives the vVo2 pace set at 8min allout pace. Jack Daniels used to speak about the Vdot tables vo2max as an allout 10-11min value from memory (I think Jimmy Gilbert tabled all the values and worked for Nasa). Im now Using the 95% of true 8min outdoor vVo2max for my running. Sitting on 60km wks atm. With a 6:50km track 2km timetrial (3:25 pace vo2max spd)...5 x 1k @3:35 is 95% & 3 1/2min rest & curious if repeating this 2-3days later would be "ideal" in the 60km run wk spectrum.
Along with a Zone1 recovery jog in between days say 7k @6min/k. An ankle injury is capping my longrun at about 18-20km which I will keep @65-75% heartrate reserve. Looking to go sub17min 5km over the coming mths/yr. Cheers
2x sets just below VO2max in the week would be ideal pending ability to tolerate training load and as you said space them out by a few days to balance the week up nicely!
Hi, I love knowing all the nuts and bolts of the specific science behind the workouts which you don't see on a lot of other (great) channels. Is there any research on the number of sessions per week that is optimal? Once a week? Every third workout? Every other? I imagine it's somewhat dependent on the level of fitness, but don't actually know. Thanks!
Thanks mate!
Depends what you’re aiming to do, 1-2 sessions of HIIT to maintain qualities, 2-3 to improve however I default most people to 2 per week and manipulate the volume/ intensity/work to rest ratio etc to challenge them further rather than just adding more sessions usually.
Only case I really go to 3 sessions per week is really high level athletes where the 3rd sessions might only be used strategically here and there but also the overall training load is much higher so the proportion of time at very high intensities isn’t very much of the total training week if they only did 2 sessions.
Great videos Nick. I'm curious to know, is vo2 max affected by weight? I can't seem to get my head around the widely held belief that it's largely fixed / untrainable. Surely if I've just got of the couch for the 1st time in 2 years it would be extremely low, whereas if I was to train full time for 2 years, lost 20 kilos, the maximum increase I can expect is 5-15%? That doesnt seem to be much of an increase.
Great insight. Thank you
Glad it was helpful!
Awesome stuff mate, great content.
Thanks mate!
Can you help me please I’m not an athlete but I’ve always managed my 42 vo2 max for my job suddenly I got 36 and struggling to get it up please can you help me
How come the athletes with the highest VO2max are doing a lot of zone 3 (82-87% of max hr) intervals like 6x6mins combined with only about 10% hard efforts and 90% easy training?
Hi grate video I understand a lot more now thank you. In your video you talked about 2 minutes with 2 minutes walk or 30 seconds with 30 sec a 1 to 1 Ratio I currently run a 19 minutes 5km and looking too Improve I do a all of 1km and 800m and 400m and 200m x10 repeats with a standing rest at a 1 to 1 in all different Distances in the time i do them in but Is a walk recovery better than a Stationary time recovery to improve vo2 max please could you help to find the best way? thank you John.
Hey nick, I’ve gone back to videos from your early days so expect a few questions. Oh I’m John by the way. So without testing in a lab to ascertain specific numbers for bike and run VO2. How do we pull out the specific pace or wattage to base our intervals from. Where does a VO2 run pace compare to a threshold pace for say a 5k run. Or is the VO2 pace the same as threshold? Cheers
Hopefully this video answers your question:
ruclips.net/video/nEiKA4n14cw/видео.html
Great video thanks. You say threshold-type running can get you to a VO2max of around 60, and that people will need short sharp interval training to get it higher from there. But you don’t address whether someone with, say, a 45 VO2Max will make more progress with intervals, tempo or a mix of the two. Implicitly, I think it’s the latter, but you never quite make that explicit.
Long slow (base kms) type training by itself typically can improve an athlete’s VO2max until about 60ml/kg/min. To then increase VO2max above this you need something other than long slow distance training (ie High Intensity @ VO2max). Someone with a 45 VO2max still increases but probably progresses faster (ie 45 to 55 in say 12-15 weeks training vs 60 to 65 in the same time period). Law of diminishing returns. This is assuming no change in body weight, if you drop weight as well VO2max relative increases greatly. Lesser trained or untrained people can realistically get somewhat fit off doing anything. I could get someone with a VO2max of 40-45 much fitter than they are now just by saying “train 3-4 times a week however you like for 12 weeks” in most cases. But you’d only get from 40-45 up to say 45-50. These training tips aren’t exclusive to well trained athletes, it applies to anyone, the major point about 60 VO2 is research has shown long slow training on its own can get someone to 60 but no further. So why not train high intensity specific to VO2max and accelerate your development?
Nick Jankovskis Thanks - I appreciate you taking the time to reply. I’m slowly working my way through your videos, and I’m finding them really interesting/ useful. Good luck with the channel - it looks like you’re steadily adding subscribers 👍
Apologies if it has been described in the video (it is a long one). You mention your body takes 30-45 seconds to hit max effort. Should 1 to 1 be understood as time at max effort vs recovery or total interval time vs recovery? because there is a huge difference if your interval is only 200 to 400 metres (e.g. during a 80 seconds interval only 35 to 50 seconds are spent at max effort).
To my personally, resting for 1:30 after running 400 metres at full throttle is OK, sort of. But resting for 3:30 minutes after 1K can be too much (basically I think you lose a bit of excitement and can feel bored).
As a beginner (after many years) with a V02 max of 44 (I'm over 40 and this is what my watch estimated after 1 week), what should my intervals be set to in order to give me solid results, without killing myself starting out?
I walk a lot, but intense running is fairly new to me. I have custom insoles/running shoes, so I'm good there, just need tips with starting intervals to work with until a certain point...
So in your video you talk about work/break ratio ideally being 1:1...is it better to look at it that way from a time perspective (working 30sec, resting 30sec) OR from a HR perspective (say you start at 100 bpm, working to get, say 90% of max HR, hold for 30 sec, and then rest until HR is back to 100 bpm)? Or is HR not supposed to go back to original levels between sets? If it does, what does that mean from a VO2 perspective?
Doing a video on this later in the week, short answer is for high intensity (ie 30on/30off) I go with pace/speed/power, then for long continuous sessions I’ll go HR. Will explain further in the video. Great question though.
Hey, probably a related Question: I often train at Work/Rest Ratios of 2 (30/15), because of the Heart Rate lag you talked about. This will keep the ventilation going also during breaks IMO. Is there benefit to this or is it Just about time at pace/Power (instead of HR)? Cheers!
There’s benefit to both but the key with 1:1 work to rest is I usually reserve it for efforts where you need to maintain a really high intensity consistently. For example when aiming for 95-100% vVO2max the important factor is time spent at that pace. In a session that’s more focused on building at and slightly above threshold I’ll for for 2:1 or 3:1 ratios because the effort intensity isn’t as high so it’s sustainable to have a shorter recovery.
That’s one example but holds true for the vast majority of amateur athletes who are unable to achieve a high enough intensity in their efforts to elicit the right stimulus if they don’t have an equal recovery. Particularly when looking specifically at intensities very close to VO2max.
Thank you very much for the quick an detailed answer! Keep Up the great Content! 😊
57 years old: VO2 session yesterday was 8x3' with 2' recovery. I think a 3' recovery may be more appropriate. Should the recovery be walking as I usually still run but at a very easy pace? Just bought a Stryd pod so I hope running by power is going to assist in getting to the correct zone to run in as paces are tough, especially here in South GA where it was 104F during my session.
Depends how hard you’re actually pushing relative to your VO2max. I would say if anything your not running hard enough to be able to do 24mins of work with short recovery. Run faster for say 5 x 3’ on/ 3min walking recovery then work back up. Better off increasing the pace than doing more volume once you get to beyond 20mins of work.
Great video! Do you suggest the same 1:1 ratio for swimming as well? Because most of interval trainings I see out there have distance-based high intensity interval sessions with time-based recovery. For example 100m high intensity and 30sec recovery.
Great questions that I'm going to cover in a future video. It's a tricky one because the dramatic change from lower body dominant to upper body dominant, the skill/technique demand and a completely new resistance (that being you are in water). Typically swimming changes a bit.
@@NJSportScience thank you Nick. Looking forward to see this video!!
@@NJSportScience Has it been released yet?
I don’t think I ever did get time to get this idea done. Adding it to the list for the next batch of videos coming soon!
@@NJSportScience Cool, I subscribed to your channel.
Nick what's the difference between Garmin pace and HR lactate threshold calculation and VO2 max in your video. Am I suppose to hit lactate threshold pace to improve my VO2max or is it a different pace again?
Alan Shrimpton VO2max is your maximal oxygen consumption/maximal aerobic pace and is usually what you could hold for 5-7mins. Lactate Threshold is the theoretical intensity you could hold for 45-60mins. Usually threshold is about 80-90% of VO2max for most people. To improve VO2max you need to go at or above 95% of VO2max as in the video which is well above threshold pace. Hope this helps!
how about some discussion for the older people 50 plus..my vo2 is 40 according to garmin watch ..what realistly could i get up to. nowhere near 60 i gather...been riding for years ..not improving at all..do 5000k per year
VO2 on a watch is highly reliant on your weight. So typically older athletes who are 80+ kg struggle to get up to 60ml/kg/min but guys at say 60-65kg do it easily. Also depends on what type of training you do rather than how much.
Time and time again I’ve gone in and cut out half an athletes weekly volume to get a 5-10% return on VO2max. Focus the time to train the top end qualities required to actually improve it. Why? Because practicing only your strength gets you no where, work on the obvious weakness, easy improvements.
There is a large genetic component to your upper potential also which does complicate things further. To be honest the number itself doesn’t even matter, its the number in context that does (ie your VO2max might be 40ml/kg/min but you punch out 450W and an ftp of 400 for example, you’ll still win a flat road race compared to someone with a VO2max of 60+ at 360W, ftp of say 300W. Assuming all other factors are equal)
I have a question about vo2 max running pace. How can I calculate it? I'm using garmin fenix 5 and I can only find heart rate zones.
Great question. I’ll do a video on field testing for VO2max this week where you can find this number.
Nick ignore my question I’ll look for the field testing video
Let's say I'm 31 and at a vo2 max rough calculation of around 38-40.. and I'm training for a fire fighter physical. Lift weights alot but cardio sucks... should I run at like 7mph for 20-30 mins or should I do interval training. Keeping in mind currently I can only run at 7mph for around 16-18 mins.
Iv also been running at 7mph at like 6 Incline. Failing in 2-3 mins, then resting for 30 sec and going for another 30 sec, repeating like 4-5 times. So basically keeping my Hr high for roughly 4-6 minutes. But only doing this whole thing one time per day.
Not the best format to go in detail but my usual recommendation is you ideally want to build up to complete 30mins continuous without stopping before diving into interval work. Reason being the really good adaptations start at 20mins continuous running when going “long and slow”.
Once able to do that you typically have enough capacity to handle an effective interval session so I’d start to build in some intervals in your week whilst maintaining you long slow run (or adding some extra volume there if needed/want to).
@@NJSportScience is 7mph considered slow? Or should I be going slower than that for 30 mins?
Without any other data, I’d aim for a 4/10 RPE in your slow runs. Everyone is different when it comes to what is/isn’t slow, but RPE will be relative.
@@NJSportScience yah fair enough. I can prob run for 30 minutes at 5.5 to 6 mph. Does one work at getting the speed higher or intervals lol. Sorry for all the questions. I got about a month to train as much as I can.
It depends what you need to be able to do. If it’s a time trial and you’re not current fast enough I’d lean towards interval work. If it’s not a specific outcome then I’d have 1-2 interval sessions in the week surrounded by long slow continuous work.
how would you know if you have reached your genetic limit over a normal plateau?
MrMacroVision it can be difficult to identify but typically most will hit their highest VO2 possible by their mid 40’s. Some do go on to have further increases but this only happens in populations where the person has started in sport later in life and is still on the improve. A good marker can sometimes be improving pace but VO2max is similar but this can also be an economy improvement. In short, it’s hard to find it. When I refer to genetic potential we more discuss the difference between an athlete able to hit 75-80ml/kg/min vs 55-60ml/kg/min, both may be competing at a similar level of competition and pacing but one is limited by muscle fibre type and percentage etc. Thanks for watching hope this answers your question.
Qaulity video 🙏
I find the only way to get a real good VO2 max is to be a ultra skinny runner. I rather be a little more muscular & still be able to run a mile at 6.5min at 44yrs old as well as be physically stronger lifting weights than I would be with 5% body fat looking scrawny like the wind would just throw me around. Garmin is designed for ultra/ marathon runners so don't get caught up.worrying about VO2max if everything looks good.