Increase velocity at VO2max (vVO2max)

I don't think anyone questions whether velocity at Vo2max is trainable. You may be confusing velocity at Vo2max with simple Vo2max.

Just about all training helps, but intervals at Vo2max pace with equal time rest are very good, as are shorter faster reps to improve economy. Longer threshold intervals with shorter rest are especially good for extending the time you can run at or near your 5K pace.

The term "VO2max" typically refers to "V(dot)O2max" (i.e., a dot is placed over the V), signifying that it is the amount of volume uptake over 1 minute. Maximum Oxygen uptake can be trained, to a point. In addition, 'VO2max' is typically expressed in terms of the amount of oxygen consumed,per kg of body weight. Consequently, reducing fat tissue (which in itself does not consume oxygen) will improve one's VO2max, even if the absolute amount of oxygen uptake does not change.

Jack Daniels Calculator wrote:

Maximum Oxygen uptake can be trained, to a point.

The amount of absolute maximum oxygen uptake can be trained, to a point, but will eventually plateau in highly trained runners. Nonetheless, even when maximum volume uptake plateau's, trained runners can still improve their velocity at VO2max, by becoming more efficient in the consumption of that oxygen in the conversion processes to useful muscle energy.

Jack Daniels takes the hardline (in his definition of "intervals") that one must train under the conditions of maximum oxygen uptake, in order to improve one's maximum oxygen uptake. That consequently implies intervals are run where one's heart rate eventually reaches 100% (or close to) maximum heart rate. For a 1k repetition, this would typically amount to running them at ~3k pace. However, some make the case that oxygen uptake can be improved by running intervals a bit slower than that.

As stated earlier, velocity at VO2max can be improved by increasing the absolute amount of oxygen uptake, and/or becoming more efficient in the conversion of consumed oxygen to useful muscle energy. The latter can be accomplished by training at a variety of paces, besides just training at one's velocity at VOmax, including (as someone stated earlier on this thread) around one's anaerobic threshold.

You watched the NCAA women's 10K, huh?

You have to lower the volume and make sure the INTENSITY gets higher in your workouts!

Because once you do that and you can maintain that intensity for a LONGER time in SHORTER workouts. Not huge long mileage but that shorter 800, 1200 distance at best. Workouts where you're pushing your heartrate to over 3 min at a time. You can really hit that good VO2 max, which gives you a little bit of stronger aerobic power, and that is CRITICAL to run fast!

Also want to add: The repeat 600s come in, where you're going to do 5 to 8 of them, and in that first 400 you might run mile pace and in that last 200 you're going to cut it down. It's workouts like that, or it's workouts like 4x1000 or 4x1200 with 90 seconds in between so you get into that "my legs are BURNING, my heart is GOING" and you're at that threshold. The old school way of doing 80 billion miles a week? OVER. Now everybody's going into these lower volume, higher intensity workouts. And look what happens to these fields -- they continue to get faster and FASTER.

Welcome back to the 90s!

Also: repeat 1600 out in lane 3, really try to turn over and get that speed going so you can feel in in the race.

5k runner wrote:

Hi there,

1,how much can the VO2max be trained?

2, Do you think there a genetic limit?

3,Which training do you use to increase your velocity at VO2max (vVO2max)?

4,Do you have one training methode which works well for you?

5,Or do you think its hardly trainable?

Best

5k runner

1, Not much, or not at all. Somewhere between the two.

2, Absolutely. Pun intended.

3, I do it all. Distance - run tens of thousands of miles. Speed - run as fast as you can quite often. Everything in between - lots of that too. Hills - up and down big and small.

4, No, and I hate schedules too. But I love routine, yeah I'm complicated but simple

5, Can velocity at VO2max be trained? Well ask Jack Daniels if running is a skill, because that's where his education seems to end. He struggles to understand the question.

There's a little bit more VALUE in those workouts that are right around 1000 meters or 1200 meters with short rest in between, because that starts playing into the mental aspect at practice. When you do those workouts and burning those thresholds, you mentally start going in practice, "Okay man, this is hard, this is where I'm at". And those are mental triggers that will come up in the race and help you get through it.

Point 1. It depends upon the level of training in the athlete. Lesser trained athletes can improve their maximum uptake of oxygen significantly.

Point 5. Non-sensesical, in that Jack Daniels is one of the great coaches and physiologists, and probably has forgotten more on the topic than you will ever learn. lol

nonsensical spelling?

To add, in as much that one's VO2max is significantly influenced by their cardiovascular system in general, and the strength/efficiency of their heart in particular, it stands to reason that maximum oxygen uptake can regress even in highly trained runners if they don't keep their heart muscle in top shape (use it or lose it).

Your oxygen use can improve as long as that's the goal.

10k watcher— Where are you getting this information from! That’s gold, Jerry! Gold!

Jack Daniels Calculator wrote:

Point 1. It depends upon the level of training in the athlete. Lesser trained athletes can improve their maximum uptake of oxygen significantly.

Point 5. Non-sensesical, in that Jack Daniels is one of the great coaches and physiologists, and probably has forgotten more on the topic than you will ever learn. lol

1, Peak or Plateau? The VO2max a sub maximal plateaux can be extended.

5, Running is a skill. JD doesn’t recognise this. Neither do you.

efficiency regression wrote:

Jack Daniels Calculator wrote:

Point 1. It depends upon the level of training in the athlete. Lesser trained athletes can improve their maximum uptake of oxygen significantly.

Point 5. Non-sensesical, in that Jack Daniels is one of the great coaches and physiologists, and probably has forgotten more on the topic than you will ever learn. lol

1, Peak or Plateau? The VO2max a sub maximal plateaux can be extended.

5, Running is a skill. JD doesn’t recognise this. Neither do you.

I highly doubt you can cite a source of Jack Daniels indicating he doesn't think running takes skill. I certainly don't. You've demonstrated you have zero credibility with such non-sense. I hope you can get some help to deal with your mental problems.

The theory says you can incraese it with an intensity of 90-100% of your vVO2max.

Some say the intensity should be 95-100% of vVO2max.

E.g. vVO2max= 15km/h , than it would be a 13,5 -15 km/h range (90-100% vVO2max)

So a 10k, 5k, 3k, mile race pace should do the trick.

However, you can increase your VO2max also with high volume of just low intensity training, which i has seen on myself years ago.