Within the unending quest to offer runners extra information (and extra causes to improve and spend extra on their watches), watch corporations are squeezing each bit of data they will consider into their watches.
Floor contact time, restoration charges, VO2 max, race predictions, and extra.
The unlucky half is, not solely are most of those measurements ineffective (as a result of they depend on imprecise formulation or information measurements), however they will truly be an enormous detriment to your coaching.
Let me present you an instance from my VOmax measurement.
At first look that is pleasing to the attention.
I would say “LOOK! I’m within the purple, the very best tier on the watch”. Let me bask on this health.
You would possibly even suppose I’d be comfortable.
However, then I see this:
Hmm..
That appears fishy. Let me clarify.
Listed here are my precise race performances:
5k: 14:37
10k: 29:39
Half: 1:06:17
Marathon: 2:16:59
COME ON!
I haven’t misplaced that a lot health. NOT EVEN CLOSE.
Put merely, the VO2 max metric in your watch is unsuitable and it means subsequent to nothing.
I’m sorry when you’ve been utilizing this to direct your coaching, but it surely’s not possible to foretell your VO2max and extra importantly, your race instances out of your watch.
So, how far off is the Garmin Watch VO2 Max Measurement?
I confirmed you my precise race instances above, now let me share with you my precise VO2 max.
I’m additionally going to allow you to in on somewhat secret:
The next VO2 max doesn’t equal sooner performances.
In school, I participated in a analysis research inside our kinesiology program. As a part of the research, a couple of athletes and I had been requested to carry out a lab-driven, VO2max check.
My consequence: 84.5ml/kg/min.
After my check, the researcher paused and advised his colleagues to recollect at the present time as a result of they’d by no means see a better VO2max.
I gained’t misinform you, this was gasoline to my pleasure. I paraded that piece of paper round like Charlie Bucket.
My teammate, who additionally participated within the research, scored 72 ml/kg/min. Primarily based on the appreciable distinction in our check scores, you’ll suppose my greater VO2max would equal a larger efficiency. Nevertheless, my teammate beat me in each single race that 12 months.
Why is that this?
I had a superhuman VO2max. I ought to have left him within the mud. But, not solely did I lose to him, however I usually discovered myself mid-pack of most races.
Whereas on paper my VO2max is extraordinary, I used to be very a lot an peculiar collegiate athlete.
How may I, with a VO2max greater than a number of the biggest athletes of all time, not compete as one?
Taking a look at this listing used to make me unhappy
Why does VO2max in a roundabout way correlate with race instances?
Whereas I’ve a larger potential to soak up oxygen, he’s higher in a position to make use of it and maintain it. That is referred to having a larger working economic system.
On this instance, working economic system tells us {that a} set tempo, he wants much less oxygen than I do to maintain the identical velocity.
In my case, 84.5 means that I can absorb A LOT of oxygen!
Sadly, my physique is slightly inefficient in having the ability to use it.
My engine is HUGE, however I’m working off diesel whereas he’s utilizing a modern, electrical automobile.
So, does this make my VO2 Max and VO2max coaching out of date?
YES and NO.
You shouldn’t practice to simply enhance your VO2 max rating, however it’s best to practice at VO2 max intensities (vVo2), particularly if it immediately helps your favourite race distance.
Typically you will notice milers or 5k runners doing the majority of their work surrounding VO2.
However, each working occasion can profit from coaching on the velocity at which you hit your VO2max.
From Mile to Marathon, vVO2 coaching can assist:
- Improve the utmost oxygen uptake in all muscle fibers
- Improve the capillaries to all muscle fiber sorts
- Improve the flexibility to sluggish the build-up of waste merchandise (not simply lactic acid!) that may decelerate your efficiency
You’ve heard of the phrase “when you don’t use it you’ll lose it” proper?
I can provide you no higher instance of the serial marathoner trying to race a 5k.
No energy, no turnover, NO FUN.
We will keep away from this although, and we are able to achieve this whereas not solely bettering energy and leg velocity, but in addition bettering our marathon instances too.
Now, this pertains to all occasions. Not simply the marathoners!
To makes issues simpler, I’ve even taken the time that will help you take this one step additional.
In our Final Information to VO2 max I’ve detailed every little thing it’s worthwhile to learn about VO2 max coaching together with particular VO2 max exercises for the 5k, 10k, Half Marathon, and Marathon.
Whether or not you’re seeking to study extra in regards to the sport otherwise you’re planning on crushing some private bests this 12 months, realizing why and how you can implement VO2 max exercises is a step towards turning into a better AND sooner runner.
Oh and don’t neglect: Ignore the the VO2 max and race time predictor in your watch! You’re higher off specializing in your self.