The myth of VO2 max development?

luv2run wrote:

will wrote:

VO2 max is something that is constantly trained, like every other "variable" of the exercise physiology spectrum. Just think of it as a band of race lengths (in terms of time). Below VO2 Max, you have Anaerobic capacity (the 3:00-7:00 range) and above it the low end of the aerobic power zone (the 21-30 minute range). So, VO2 Max development focuses on races lasting from 7-21 minutes with the pinpointed race length (according to whom you listen) being anywhere from 7-11 minutes). At any rate, VO2 max can be developing using volume (see Deena Kastor article Vigil put out a few weeks back) just as it can be developing using intervals. The trick is knowing which workouts stimulate which systems and how they interrelate with the rest of the puzzle. Now, about the specific argument you have had, I have heard 2-3 months for maximum VO2 development, though a highly fit runner (like the Stanford guys of Lananna's later years) can do very little workouts in this 7-21 minute spectrum and get fast results. However, you must note that many of them are high responders to this particular type of training. Consider that in your argument: are your theoretical athletes high responders to intervals work or are they low responders.

For reference, speed development typically on takes 3-6 weeks in middle distance guys, while LT (or AT) depending on which prism you look through, takes 6-12 months. Efficiency is a constant focus of any good system. So, I build systems 1) focusing on developing efficiency from day 1, 2) LT/AT work after a solid, injury-preventative base has been formed, 3) race-specific development for intervals (a 1500 guy will have very different intervals from a 12k XC runner) and 4) speed development (if necessary) or, alternately, efficient integration of power (very different end results). Hope some of this adds to the debate.

I take issue with schema. It may come down to how one measures things.

For one thing, I have never heard anyone place anaerobic capacity (at least no physiologists) as something in the area of 3 to 7 minutes. After 100 seconds of all out exercise, oxidative processes are providing 50% or more of the energy. I have always considered anaerobic capacity to in the range of 45 seconds or maybe even only as long as 30 seconds. (Think of the standard Wingate protocol as being a measure of anaerobic capacity--or more specifically anaerobic work capacity).

I think some of your other values are a little off as well, but it could be I am reading the comments in error. Usually very well trained folks can maintain VO2max for about 8 minutes tops (not sure where you got 21, I could buy 11 minutes depending on how one is establishing VO2max).