Vo2 Max for Runners and Athletes
Improve your oxygen uptake to maintain
performance
Use this guide to improving and calculating your uptake
Factors affecting your Vo2 Max
The physical limitations that restrict the rate at which energy can be released aerobically are dependent upon:
| ◊ | The ability of the muscular cellular tissue system to use oxygen in breaking down fuels. |
| ◊ | The combined ability of cardiovascular and pulmonary systems to transport the oxygen to the muscular system. |
How to improve your Vo2 max
These are examples of workouts which will improve your oxygen uptake
| 1 | Run at maximum speed for 5 minutes. Assuming the distance achieved is 1900 metres. Rest for five minutes, and run the distance again (1900 metres) 20% slower (six minutes), with 30 seconds rest, repeated until your target time is not achievable.. |
| 2 | Run at maximum speed for 4 minutes. Assume the distance achieved is 1400 metres. Rest for four minutes. Now run the same distance again 15% slower (4 minutes 36 seconds), with 45 seconds rest, repeated as before described. |
| 3 | Run at maximum effort for 3 minutes. Assuming the distance covered is 1000 metres. Rest for three minuets. Run the same distance again, 10% slower (or at 3 minutes 18 seconds), with 60 seconds rest, repeated abd. |
| 4 | Run at maximum effort for 5 minutes. Assume the distance covered is 1900 metres. Rest for five minutes. Run the distance again 10% slower with 90 seconds rest. Repeat abd |
| 5 | Run at maximum effort for 3 minutes. Assume the distance covered is 1100 metres. When recovered, run the same distance 5% slower (or 3:09 minutes) with a 60 second rest, repeat abd. |
When and how often
This depends upon the length of run you are training for. However we suggest that in the winter sessions (1) and (2) are done twice a week, and in the track season sessions (3), (4) and (5) are done weekly. I personally do as much speedwork in winter as in summer, this does not suit everyone.
If you are a middle distance runner racing weekly, you may find that during the summer this extra work is unnecessary. If you are a marathon runner or are running distances further than 5k you should be completing two of these sessions each week, except the weeks when you are racing.
The maximum duration efforts are in themselves quality sessions. If the pulse rate has not recovered to 120 beats per minute in the rest times given, the recovery period should be extended before the repetitions are started. The recovery times between the reps should be strictly adhered to.
These workouts make a refreshing change from repetition running.
This is very high and depends upon your age and fitness. You may find yours is only around 50, but for your age this could be good.
Vo2 max Tests
You can estimate your Vo2 Max very easily. First run for 12 minutes as fast as you can. Then use this formula:
| ◊ | (Distance covered in metres - 504.9) ÷ 44.73 |
This table can be used with experienced senior athletes for a distance run in 12 minutes:
| Gender | Excellent | Average+ | Average | Average- | Poor |
| Male | 3700+ | 3400 - 3700 | 3100 - 3339 | 2800 - 3099 | 2800 or less |
| Female | 3000+ | 2700 - 3000 | 2400 - 2999 | 2100 - 2399 | 2100 or less |
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