I have been running for four years, occasionally supplementing with cycling. I had a tested lab value of 46.5 which I understand isn't ever going to get me in the olympics but what times should I be capable of with the help of decent training with this value? I am currently running 25mpw but aiming to build.
Katie JR wrote:
I have been running for four years, occasionally supplementing with cycling. I had a tested lab value of 46.5 which I understand isn't ever going to get me in the olympics but what times should I be capable of with the help of decent training with this value? I am currently running 25mpw but aiming to build.
No amount of data can answer this question to any remote degree of accuracy.
I see. I guess I'm just a bit confused as to what this value means really.
Katie JR wrote:
I see. I guess I'm just a bit confused as to what this value means really.
It means you wasted your money.
I didn't pay for it, I was part of my friend's university experiment. Why would I pay for something when I have no clue what it means?
Katie JR wrote:
I have been running for four years, occasionally supplementing with cycling. I had a tested lab value of 46.5 which I understand isn't ever going to get me in the olympics but what times should I be capable of with the help of decent training with this value? I am currently running 25mpw but aiming to build.
The number just by itself is slighty higher than a non-athlete female (there's also a genetic component to VO2max). VO2max is the most important physiological variable determining performances in races of 1500 to 5000 meters. So, if you're going to race those distances, VO2max is an important variable. VO2max is much less important in the longer distances. The times you should be capable of running depends on distances you're going to focus on and the amount & type of training you're committed to. Here's some basic info on VO2max:
http://www.sport-fitness-advisor.com/VO2max.htmlVO2maximum wrote:
Katie JR wrote:I have been running for four years, occasionally supplementing with cycling. I had a tested lab value of 46.5 which I understand isn't ever going to get me in the olympics but what times should I be capable of with the help of decent training with this value? I am currently running 25mpw but aiming to build.
The number just by itself is slighty higher than a non-athlete female (there's also a genetic component to VO2max). VO2max is the most important physiological variable determining performances in races of 1500 to 5000 meters. So, if you're going to race those distances, VO2max is an important variable. VO2max is much less important in the longer distances. The times you should be capable of running depends on distances you're going to focus on and the amount & type of training you're committed to. Here's some basic info on VO2max:
http://www.sport-fitness-advisor.com/VO2max.html
The main distance I am focusing on right now is actually the 5k, I am trying to build speed.
Katie JR wrote:
I see. I guess I'm just a bit confused as to what this value means really.
It means how much oxygen you consume while running. That's it.
The figure is a good figure for a recreational athlete no doubt about it. One should still keep in mind that it is only one figure of a one test.
If the test was performed with direct method on a treadmill, then the figure should be as closest to the "real" Vo2MAX figure as it can get it. But if it was some indirect test performed on a bicycle ergometer with increasing light submaximal workloads, it isn't necessarily a totally valid figure:
- While they are decent estimates about aerobic capacity, the figures measured by indirect methods are known to be prone to error. I don't know if the estimates have been improved in recent decades, but I have a recollection that there have been even up to 30 % deviations when comparing to the figures measured directly via Douglas bag method from the same subjects.
- For the figure to be the most reliable, the testing should be the most similar to the type of exercise the subjects has adapted through his/her training. If you are a recreational runner and the test is performed on a bicycle ergometer, the role of the leg muscles is different and the Vo2MAX figure doesn't necessarily reflect the capacity of your system to use oxygen but is smaller.
In addition, while the improvements in Vo2MAX are similar to logarithmic function which reaches its limits relatively quickly after adaptation to regular training, I wouldn't be totally convinced that your current figure is the upper limit you can reach, because 25 mpw isn't necessarily testing the limits of your cardiorespiratory system.
In addition, because the other part of the equation of relative Vo2MAX is weight, the Vo2MAX is naturally increased if body fat percentage is diminished.
The test was carried out on a treadmill. I am still going to take this number with a pinch of salt though although it is good for piece of mind. I am not in peak fitness right now so I know I can definitely improve upon that number (though I highly doubt I will ever be tested again unless I get another free test)
I sometimes use the jack daniels' VDOT system to train coming up to races and I can't help but notice my vo2 max score is very similar to the numbers the VDOT system gives me.
Katie JR wrote:
The test was carried out on a treadmill. I am still going to take this number with a pinch of salt though although it is good for piece of mind. I am not in peak fitness right now so I know I can definitely improve upon that number (though I highly doubt I will ever be tested again unless I get another free test)
I sometimes use the jack daniels' VDOT system to train coming up to races and I can't help but notice my vo2 max score is very similar to the numbers the VDOT system gives me.
That's great! Thanks for posting!
So Katie what this test tells you is that your VO2 is good but if you want to improve your 5k your training should have a good dose of aerobic threshold running to see continued improvement in performance. If you are running 25mpw I would imagine that you are roughly around a 20:30-21:30 5k runner + or - 30 seconds. Your threshold pace would be roughly your 10k race pace which if you excuse me I will revert to Kilometre pace that I use when coaching in Australia would be around 4:30k (7:25 mile) pace if you are a 45 minute 10k runner which I suspect you can run. Sample sessions (with warm up and warm down) could be 10 minutes at threshold pace 7:25 mile) 1 min walk 6 minutes at threshold 1 min walk 4 minutes at threshold. Another one could be 3x1 mile with 1 min rest at (7:25 pace). This type session along with 1 session of 4-6x600m at 3k pace with equal recovery and an easy long run that is hilly in about 60-70 minutes with all other running slow and easy will see you make improvements in your 5k time. I work with many juniors including a 12 year old female that runs 2-3 x per week and she recently ran 19:55 so smart training will allow you to run to your potential rather than your VO2 which some exercise physiologist say is over rated anyway. Good luck!
It only matters because it will govern what level you reach. As long as you aren't delusional about being an Olympian despite a low number then it's good to know how big your engine is.
A lot of clowns on here think it is meaningless but reality will teach them eventually.
vo2 max always makes me mad b/c i feel like i never lived up to my potential, lol! When I was in my early 20s, maybe 2 years out of college, I participated in a study that involved doing treadmill vo2max testing. I'm a female and mine came out to be 69. I never progressed from a mid 18 5k, just stayed there consistently. I'm better at the longer stuff (low 1:20s/upper 2:50s) but dangit shouldn't I be better across the board with a vo2max of 69? now i'm just getting older (early 30s) and worry my window may have passed.
coahc wrote:
So Katie what this test tells you is that your VO2 is good but if you want to improve your 5k your training should have a good dose of aerobic threshold running to see continued improvement in performance. If you are running 25mpw I would imagine that you are roughly around a 20:30-21:30 5k runner + or - 30 seconds. Your threshold pace would be roughly your 10k race pace which if you excuse me I will revert to Kilometre pace that I use when coaching in Australia would be around 4:30k (7:25 mile) pace if you are a 45 minute 10k runner which I suspect you can run. Sample sessions (with warm up and warm down) could be 10 minutes at threshold pace 7:25 mile) 1 min walk 6 minutes at threshold 1 min walk 4 minutes at threshold. Another one could be 3x1 mile with 1 min rest at (7:25 pace). This type session along with 1 session of 4-6x600m at 3k pace with equal recovery and an easy long run that is hilly in about 60-70 minutes with all other running slow and easy will see you make improvements in your 5k time. I work with many juniors including a 12 year old female that runs 2-3 x per week and she recently ran 19:55 so smart training will allow you to run to your potential rather than your VO2 which some exercise physiologist say is over rated anyway. Good luck!
Thank you. This is exactly the kind of advice I needed right now as I have bwen gearing towards upping my speedwork. I have been injured for a significant part of the year so I have only really been back at running for two months after an 8 month break. You got my 5k spot on although I haven't ran any 10ks recently although when I did mod last year I got around 48 minutes. Granted, I was in 23 min 5k shape then but my endurance was better because my milage was higher so I am guessing I would be about the same now.
High VO2max associated with not so great race performance means your running economy is not too great. Results of tests run on 3 elite female runners had one with a 72 max, one with 69 max and one with a 63 max and the 63 max runner was US 10 national champion because she was very economical. Another female swimmer won the Olympic 400 freestyle and her max was 57. The main benefit of getting max evaluated is to have it done periodically and see if it is changing over time with training.
Katie JR wrote:
Thank you. This is exactly the kind of advice I needed right now
That "advice" was also complete bullshit, but if you know nothing you'll believe anything I guess
Your VO2max test result means you converted 46.5 mL of O2 to CO2 per kg of body weight every minute when running on the treadmill. If you want to get better at running, ignore all science-sounding fluff and pick up one of the popular books on distance running.
HardLoper wrote:
Your VO2max test result means you converted 46.5 mL of O2 to CO2 per kg of body weight every minute when running on the treadmill. If you want to get better at running, ignore all science-sounding fluff and pick up one of the popular books on distance running.
Which ones have no science-sounding fluff in them?
HardLoper wrote:
Your VO2max test result means you converted 46.5 mL of O2 to CO2 per kg of body weight every minute when running on the treadmill. If you want to get better at running, ignore all science-sounding fluff and pick up one of the popular books on distance running.
"Pick up one of the popular books on distance running?" Please...too funny 😅. All that these books do is contradict one another. One book says one thing on training methodolgy while another says something completely different...what a joke. Heck, look at the "Kwemoi's training" thread here on LRC. You've got two pretentious running experts in Canova & "calculo" arguing about training methodolgy like crazy...again what a joke. High school coaches come on the forum and argue about training methods specific to the youngsters...again what a joke. And as I anticipated, when someone brings up a VO2max question, all the "experts" (actual or otherwise), argue their opinions...no surprises there.
It's nothing but a free for all on some of these training topics posted ðŸ˜.