TYPO ALERT at 5:07 Correct stats: Lactate Threshold is 85 to 95% Aerobic VO2 Max is 80 to 90% Aerobic This is because Lactate Threshold is lower intensity so more Aerobic Energy System contribution I can confirm all the rest of the text on the video is accurate! Apologies for the one typo guys, I'm a bit disappointed I didn't catch this before uploading!
Sota Meahara, thank you. Really eye-opening information. Been recreational runner for 12 years and been self-studying nutrion and running literature decent amounts, yet you provided a lot's of new information, that i haven't quite comprehended before. Really interesting, need to ponder all this for some time. Just started to follow you couple of weeks ago, really love your videos. Keep up the good work! ありがとうございます嬉しいです良い週末を!
Thanks for the video. A few comments. By "90% of VO2 Max", you mean 90% of VO2 Max heart rate (if you know it) or VO2 Max pace (if you don't)? I can't do 120% of VO2 Max HR, as this would be way beyond my Max HR. 105% of my VO2 Max HR reaches my Max HR. My VO2 Max HR is 151 (lab measure) and Max HR is about 159/160.
Definitely not referring to heart rate, your reason is one reason, but also a 30 second rep is no where near enough time for your heart rate to mean anything as it takes time for the heart rate to rise and fall, so there will always be a bit of lag. General rule is for short reps, heart rate can be completely ignored I was referring to Pace! Or if you're on a bike it would be Power
Definitely harder than LT2 Whatever you feel like you can only hold for 5 to 8 minutes on that day is a good guideline If I told you that you have to run as fast as possible for 8 minutes, whatever pace you can hold evenly for 8 minutes very fast would be the sort of effort. Then if you're doing the 90% VO2 Max reps, slow it down a bit from that, and if 110% of VO2 max, go quicker
Great video Sota! Silly question but how do you know how fast your Vo2 max pace is? Is it all-out sprint? What's a good rule of thumb for knowing you're at that pace?
For majority of the population (apart from Olympians and elites), your recent 5km performance (proper solid effort) would be roughly 90 to 95% of your VO2 max so if you minus a few seconds per kilometre from that (make it faster), that would roughly be your VO2 max But as always, lab tests are always the most accurate, however your VO2 max pace should improve over time with training, so it's a constantly evolving thing assuming you're periodising your training and progressing each year
Very informative video, but one thing didn’t make sense to me. You say vo2max and vt2 are pretty close together. But lt2 and vt2 are much more closey related than vo2max
Yeah good point, I think I didn't explain the best, appreciate you bringing that up! From my understanding, VT2 and VO2 max are closer together in terms of intensity (intensity being the key word), however this is more for elite runners, I remember you've been a subscriber for a while and I know in your case this would be the case too. So I guess the fact that this applies more for experienced/elite runners is something else I forgot to point out Whereas physiologically, LT2 and VT2 are more related due to the fact that it's in response to an increased reliance on the anaerobic energy system (although we both know that LT2 and VT2 are still heavily aerobic, but the anaerobic contribution has increased). The other common thing obviously is that LT2 and VT2 are both markers of the point before exponential increase in lactate and ventilation respectively Main point would probs be - I should've gone into more detail if I was mentioning VT2 regarding how ability may change where VT2 sits in relation to the two other ends, LT2 and VO2 max, but for the average viewer, as long as they know that LT2 comes first, VT2 always lags behind a bit then you hit VO2 max, that's enough knowledge I guess Definitely keen to hear any other points that are worth mentioning, or even if you think what I said in this comment is wrong, because I definitely do want to make sure my understanding is correct
TYPO ALERT at 5:07
Correct stats:
Lactate Threshold is 85 to 95% Aerobic
VO2 Max is 80 to 90% Aerobic
This is because Lactate Threshold is lower intensity so more Aerobic Energy System contribution
I can confirm all the rest of the text on the video is accurate! Apologies for the one typo guys, I'm a bit disappointed I didn't catch this before uploading!
When I am feeling sad, looking at my garmin VO2max always cheers me up
After putting in a lot of mileage and training, looking at my garmin vo2max always depresses me
Sota Meahara, thank you. Really eye-opening information. Been recreational runner for 12 years and been self-studying nutrion and running literature decent amounts, yet you provided a lot's of new information, that i haven't quite comprehended before. Really interesting, need to ponder all this for some time. Just started to follow you couple of weeks ago, really love your videos. Keep up the good work! ありがとうございます嬉しいです良い週末を!
Thanks for your comment, it means a lot!
I like doing VO2 workouts on hills; it’s a very efficient way to keep VO2 levels high while also strengthening the muscles as a bonus.
Yeah great point actually, I should've mentioned it in the video, thanks for sharing!
Clicked for the Sota videos, stayed for the basketball analogy’s.
No food analogies this time though unfortunately
Good listen, got a lot out of it thanks.
Awesome vid mate
Thanks for watching!
Very useful. Thanks
9:04 adorable dog
I am trying to improve my vo2 max too. Long way to go but ready to make changes!
Do you do both running and cycling?!
@ Yes, run only 5k for now and started very slow
Cycling helps
Thanks for the video. A few comments.
By "90% of VO2 Max", you mean 90% of VO2 Max heart rate (if you know it) or VO2 Max pace (if you don't)?
I can't do 120% of VO2 Max HR, as this would be way beyond my Max HR. 105% of my VO2 Max HR reaches my Max HR.
My VO2 Max HR is 151 (lab measure) and Max HR is about 159/160.
Definitely not referring to heart rate, your reason is one reason, but also a 30 second rep is no where near enough time for your heart rate to mean anything as it takes time for the heart rate to rise and fall, so there will always be a bit of lag. General rule is for short reps, heart rate can be completely ignored
I was referring to Pace! Or if you're on a bike it would be Power
How do we feel when doing a vo2max session? Is it the same as lt2 or more tired?
Btw another great video,keep doing sota🙏🏿
Definitely harder than LT2
Whatever you feel like you can only hold for 5 to 8 minutes on that day is a good guideline
If I told you that you have to run as fast as possible for 8 minutes, whatever pace you can hold evenly for 8 minutes very fast would be the sort of effort. Then if you're doing the 90% VO2 Max reps, slow it down a bit from that, and if 110% of VO2 max, go quicker
After a few reps in, you should definitely be breathing a decent amount, it's definitely not an easy workout
Great video Sota! Silly question but how do you know how fast your Vo2 max pace is? Is it all-out sprint? What's a good rule of thumb for knowing you're at that pace?
For majority of the population (apart from Olympians and elites), your recent 5km performance (proper solid effort) would be roughly 90 to 95% of your VO2 max so if you minus a few seconds per kilometre from that (make it faster), that would roughly be your VO2 max
But as always, lab tests are always the most accurate, however your VO2 max pace should improve over time with training, so it's a constantly evolving thing assuming you're periodising your training and progressing each year
Very informative video, but one thing didn’t make sense to me.
You say vo2max and vt2 are pretty close together.
But lt2 and vt2 are much more closey related than vo2max
Yeah good point, I think I didn't explain the best, appreciate you bringing that up!
From my understanding, VT2 and VO2 max are closer together in terms of intensity (intensity being the key word), however this is more for elite runners, I remember you've been a subscriber for a while and I know in your case this would be the case too. So I guess the fact that this applies more for experienced/elite runners is something else I forgot to point out
Whereas physiologically, LT2 and VT2 are more related due to the fact that it's in response to an increased reliance on the anaerobic energy system (although we both know that LT2 and VT2 are still heavily aerobic, but the anaerobic contribution has increased). The other common thing obviously is that LT2 and VT2 are both markers of the point before exponential increase in lactate and ventilation respectively
Main point would probs be - I should've gone into more detail if I was mentioning VT2 regarding how ability may change where VT2 sits in relation to the two other ends, LT2 and VO2 max, but for the average viewer, as long as they know that LT2 comes first, VT2 always lags behind a bit then you hit VO2 max, that's enough knowledge I guess
Definitely keen to hear any other points that are worth mentioning, or even if you think what I said in this comment is wrong, because I definitely do want to make sure my understanding is correct
ALERT
hello