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HOW TO IMPROVE YOUR VO2 MAX
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Running Resarch News
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Owen Anderson Phd, February 2007

Lately, you have probably been thinking about how to improve your speed and endurance for the coming year. One basic way to accomplish both goals is to expand your maximal aerobic capacity (VO2max). As VO2max increases, your endurance and ability to handle high-quality speeds are usually heightened.

But what is the best way to optimize VO2max? To answer that question properly, we first need to understand what actually limits VO2max. It might be the heart: If the heart is unable to send all the oxygenated blood which the muscles are demanding during exertion, then we would have to say that the heart is the limiting factor - it is preventing VO2max from shooting up to a higher level.

So which is more likely to be limiting - the heart or the muscles? This question was actually answered in 1974 when Swedish exercise scientists at the Karolinska Institute in Stockholm asked athletes to carry out their workouts in a hyperoxic environment, e. g., in air with an unusually high oxygen content. When the runners did so, their blood became more highly saturated with oxygen and their VO2max values shot through the roof, even though their hearts were not actually pumping a greater quantity of blood to their muscles.

This research revealed that runners' muscles were quite capable of using oxygen at higher rates - if only they could get their "hands" on the exercise-stimulating gas. And so, it was clear that the heart was limiting VO2max during strenuous running, not the muscles. The human heart prevents VO2max from soaring above 100 ml/kg/min, as it does in other animals such as the hummingbird.

So how can you max out your VO2max? First, carry out a test in which you run as far as possible in six minutes. Measure how far you have run, and figure your average pace for this six-minute exam. For example, if you cover 1600 meters in six minutes, your tempo is 90 seconds per 400 meters. This tempo is actually a good estimate of VO2max - the minimal velocity which elicits your maximal rate of oxygen consumption.

Once a week, perform 400s at your estimated VO2max, with equal-in-time-duration jog recoveries (if your 400s take 90 seconds, jog for 90 seconds after each one to recover). Start with six of these 400s and progress to about 10 in successive weeks. After four or five weeks, re-take the VO2max exam, calculate a new VO2max, and then work on 800s at this new VO2max, with equal-time-duration recoveries (begin with three to four 800s and progress to five). After four weeks of this kind of training (eight weeks total), your cardiac output and VO2max will be through the roof - and you will be running faster and with more endurance.

GC Cross Country