This is despite runner A being more efficient, and runner B having a higher aerobic capacity. In this example, both runners achieve similar speeds at VO2max. The example below highlights how both aerobic capacity and running efficiency impact the velocity at VO2max. So, as long as there is no decrease in other fitness components-the lactate threshold, fractional utilisation etc-then any improvement will transfer directly to improved running speed over a range of race distances. In this way, it can explain the differences in performance, between two runners with equal VO2max, or equal running economy.Īs an example, if two runners have the same aerobic capacity, or have a similar running efficiency, then the one with the fastest velocity at VO2max will run at faster speeds for any percentage of this peak speed. Think of it this way: if you’re an efficient runner with great aerobic fitness then you will better transfer your aerobic fitness into faster running speeds. It is considered one of the best predictors of endurance running performance because it integrates both aerobic capacity and running efficiency (McLaughlin et al., 2010 Morgan et al., 1989). So, why is it such a good predictor or endurance running performance?… When researchers looked at the physiological characteristics of a group of male and female Kenyan distance runners, they found the vVO2max to be best predictor of 10km running performance (McLaughlin et al., 2010). It provides useful information for runners competing over middle to long-distance running events (McLaughlin et al., 2010 Billat et al., 2003 Billat and Koralsztein 1996 Noakes et al., 1990 Morgan et al., 1989 ). The vVO2max is highly predictive of endurance running performance. This is because unlike with VO2max, the velocity at VO2max relates to both aerobic capacity and running efficiency. Where it explains differences in performance between two runners with the same VO2max values. It is also a key predictor of distance running performance. Therefore, training at this speed allows athletes to maximise the aerobic training benefit, while minimising the anaerobic component.įor this reason, it’s considered a key training intensity by many runners and coaches because it places the greatest stress on aerobic metabolism and the cardiovascular system. In this way, the velocity at VO2max represents the minimum running velocity that achieves peak oxygen uptake.Įssentially, it represents the point of maximum oxygen uptake with the lowest total anaerobic contribution-for most runners, anaerobic metabolism will only contribute around 10 and 20% of total energy at this speed. While you can still run at faster speeds, we must now meet these additional energy needs through anaerobic metabolism. Put simply, your lungs, heart and muscles have reached their upper limits for oxygen absorption (lungs), oxygen transport (heart and circulatory system), and oxygen uptake and use within the working muscles. So why doesn’t oxygen uptake increase beyond the vVO2max?… For this runner we can see that oxygen uptake is very close to maximum uptake at 20km/h and then plateaus when running speed increases to 21.5km/h. In the example below, you can see how oxygen consumption rises linearly and then plateaus. While the scientific definition refers to the velocity (m/s) associated with VO2max, from a practical standpoint this can be related to speed (kmh or mph), or running pace (in minutes per km, or mile). The running speed where oxygen uptake peaks is the vVO2max, which stands for the velocity (v) at the maximum oxygen uptake (VO2max). This continues until a specific running speed, where oxygen uptake peaks.īeyond this running speed, oxygen uptake will not increase any further no matter how fast you run. If we were to plot oxygen consumption on a chart-in relation to running speed or velocity-then we would see as running speed increases there is a linear rise in oxygen consumption. And look at some specific training sessions.Īs we increase running speed-from a slow jog to faster running speeds-our lungs begin to inhale more air, our heart pumps more blood, and our muscles work harder and consume more oxygen.See what research tells us about testing and improving it.Look at how to identify your velocity at VO2max.The vVO2max and why it’s a key factor in endurance running performance.The good news is… the velocity at VO2max is highly trainable and can easily be improved with specific training. And a highly effective training intensity. It’s strongly linked to success in a range of endurance running events. The Velocity at VO2max (vVO2max) is the velocity, at which the maximal oxygen uptake occurs.
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