The importance of VO2Max
The definition…quite simply, this is a measure of our maximum oxygen consumption. How much oxygen a person can use during intense exercise…lets first recognise that this relates to our aerobic fitness (with oxygen), as opposed to anaerobic exercise (without oxygen) where we rely less on oxygen consumption, due to the shorter duration of the exercise.
It reflects how efficiently a runner's body can transport and utilise oxygen during prolonged physical activity. The higher the VO2 max, the more oxygen the muscles receive, which allows the runner to maintain a faster pace for longer durations.
A higher VO2 max translates to greater energy efficiency. Runners with a high VO2 max can perform at a higher intensity with less fatigue because their bodies can deliver more oxygen to the working muscles. This efficiency reduces the amount of energy used while running at a more sustained pace, meaning the athletes can sustain faster speeds for longer.
VO2 max is directly linked to a runner's stamina and speed. When a runner increases their VO2 max, they raise their ability to run at higher intensities without fatigue setting in so quickly. This means they can push harder in races and maintain a competitive pace over longer distances.
A high VO2 max helps push back the lactate threshold, the point at which lactic acid accumulates in the muscles faster than the body can clear it. When runners improve their VO2 max, they can run at a faster pace before reaching this threshold, delaying fatigue and enhancing performance during long runs or races. When talking “lactic” think of that burning feeling in the arms/shoulders & legs as you fatigue due to oxygen debt.
For competitive runners, VO2 max is a strong predictor of potential race performance, particularly from 5K and beyond. While not the only factor, it gives an insight into how well a runner is likely to perform in endurance events.
Seb Coe, had a recording of 77.0 at his peak, while other elite athletes have had figures in the 80s and even 90s recorded. Coe was an 800/1500m champion hence his need for a top reading was not quite as important. For female athletes, the figure is slightly less, often reducing by 10/15%. It is believed that this is in part due to body composition.
The measure also reduces with age. Any recreational runner in their 40s and with a VO2 Max of late 40s/early 50s, is doing well!
For runners looking to improve their VO2 max, here are some effective strategies:
Interval training: Shorter faster efforts with short breaks for rest and recovery. Bear in mind that we are talking aerobic exercise, thus efforts of five minutes at pace, repeated 5/6x with two/three minutes recovery in between is ideal.
Tempo runs: Sustaining efforts near the lactate threshold to increase endurance…after an easy ten minutes, circa 30/35 minutes of effort at circa 90% of your max works.
Long runs: Building aerobic capacity through consistent, extended runs.
In summary, VO2 max is a vital component of a runner's overall fitness, influencing endurance, speed, and race performance. By working to improve VO2 max, runners can significantly enhance their ability to perform at higher intensities and for longer durations, giving them a competitive edge in races and improved overall health.