There are several factors that influence performance in endurance running, the main ones being running economy, anaerobic threshold and VO2 max. The last parameter is also referred to as MPC – maximum oxygen consumption. Any of these factors can be influenced by training, but VO2 max is the easiest to calculate without resorting to clinical tests, but, for example, from the results of competitions. It is therefore a key parameter for assessing, understanding and, most importantly, managing an athlete’s fitness level.
In technical terms, this parameter defines the maximum amount of oxygen that can be obtained by the body, then transported to the muscles and used for efficient aerobic energy production per minute. Correspondingly, V stands for volume, O2 for oxygen, max for maximum. This parameter is expressed in relative velocity in milliliters of oxygen per kilogram of body weight per minute. In simpler terms, VO2 max is an indicator of an athlete’s aerobic fitness and endurance. In the last few years, smart sports watches such as the Garmin Forerunner, Fenix, Instinct and MARQ have been able to calculate this index.
How to interpret this index? A low VO2 max value corresponds to a low level, while a high value corresponds to a high level of athletic fitness. VO2 max also depends on age, decreasing every year by 1%, excessive weight also decreases it. Women have lower numbers than men of equal athletic fitness. Its value in normal men between the ages of 20 and 40 can be around 31 to 42 ml/kg/min, in Olympic athletes above 80.
As with most other fitness-related parameters, the efficiency with which the body uses oxygen is determined by genetics. On the other hand, VO2 max is a dynamic value that reacts to lifestyle and training. With the right approach, almost anyone can improve this value. The least likely to improve it are professional athletes, because they are already in great shape, so the VO2 max dynamics are most relevant to beginners and intermediate level athletes. If you do regular aerobic training, be it running, walking, cycling, triathlon, skiing, VO2 max will increase, which is one of the objective indicators of the effectiveness of the training process. If you wear a Garmin watch every day, not only can you track it, but you can also get statistics on the changes.
The advantages of this indicator were shared by the sportswoman of the CYCLON club, trainer Elena Kalashnikova, a CMR in athletics:
“First, the watch shows the actual VO2 max value based on the results of each workout, correcting the user’s fitness data. Second, on its basis Garmin gives a prediction of the result on the favorite distances of runners – 5, 10, 21 and 42 km. This is deposited in the brain, a person begins to realize that the previously unattainable figures are now very close. And long distances are largely “run with your head”, and this psychological moment can play heavily in your favor. Third, this indicator is convenient to use to assess the dynamics of. If it gradually increases from week to week, from month to month – then you are on the right track, the form is improving. But if it stays at one point for a long time or – oh my god – starts dropping, it means you’re doing something wrong.”
Elena also gave some tips on how to improve it:
“So, VO2 max is a marker of your fitness, and fitness is improved by training. For beginners, any training will have a positive effect on VO2 max. Slow running, walking, any aerobic activity will have an effect. For trained athletes, on the other hand, it is more difficult. They need to engage everything:
– running volumes give an increase in VO2 max up to a certain point
– Interval training, in which the intervals are 2 to 5 min, and the rest time does not exceed the time of the interval
– Basically, any other kind of running training has a positive effect as well
– fitness improves faster if the athlete sleeps well, eats right, and feels happy.
Nervous breakdowns are bad for VO2 max, as well as physical fitness in general, so take care of your mental health!” The VO2 max index has become an important, flexible and convenient tool that offers an objective way to assess body health and exercise performance. Monitoring, wanting to see its value rise, disciplines and is a great motivation to exercise, live a healthy lifestyle, jog regularly.
What are the limitations of using VO2 max as an objective indicator of aerobic endurance? Can other factors like muscle fatigue or lactate threshold impact one’s endurance performance regardless of their VO2 max level?