VO2 Max, Lactate Threshold
By
Kevin Jermyn
of
Trackcoach.com
What
Happened to Just Running Hard!
Many runners that I coach often get confused when
they look at their training schedule and it says something like
this:
Run 2 x 10 minutes @ lactate threshold pace, jog
2 minutes easy jog for recovery.
or, Run 5 x 3 minutes @ VO2 max pace, take 2
minutes easy jog for recovery
As well they should be confused, many coaches don't
even know what these terms really mean, they just write them into a
workout sheet once in awhile. Before I delve into what exactly
these terms mean and why they are important, let me makes things
very simple for you. If you train hard, incorporate varying
intensities into your program, then recover before you train hard
again, you will get better. But, if you train at optimal
intensity ranges, then you will not only optimize your fitness for
time spent training, but you will most likely spend more time
training because you will be injured less. So if you are
interested in getting the most out of your training, then you best
understand what VO2 max and lactate threshold are, and how to apply
this knowledge.
Your VO2 max, a.k.a. maximal aerobic power, is
the maximum amount of oxygen that can be used by muscles in a given
period of time. It is a measure of the hearts pumping capacity
and the muscles ability to use the oxygen to form adenosine
triphosphate (ATP), a chemical compound that is the energy
supplier in our cells. VO2 max is measured in millimeters
(ml) of oxygen used, expressed relative to the individual's body
weight in kilograms (kg), during one minute (min) of maximal
exercise. Thus, if we have two runners of equal body weight,
but John's VO2 max is 70 ml/kg/min, and Tim's is 50 ml/kg/min, you
should place your money on John beating Tim in a middle distance
race, all other things being equal. Why? If both John
and Tim are both running at the same pace, lets say 6 minutes per
mile, Tim will be gasping for oxygen because at this pace he cannot
process the same amount of oxygen John naturally can. As the
pain quickens further, Tim will be unable to supply his muscles with
the ATP, and his pace will begin to fade as his legs fill up with
lactic acid.
The good news is that proper training can improve your
VO2 max. If Tim trains hard to improve his VO2 max, and John
spends his time watching television, Tim may be able to beat
John. The best way to improve your VO2 max is through interval
training. The proper intensity of your intervals should be
between 95-99% of your maximum heart rate, or if you don have a
heart rate monitor, around the pace you could hold for 10-12 minutes
all out. Don't go any faster or slower then the pace that
translates to your vVO2 max, the velocity at which you work your VO2
max. Try to keep the recoveries between hard bouts equal to or
less then the duration of the hard bout. For example, a great
workout to improve your VO2 max would be the workout above, 5
intervals of 3 minutes hard (pace = pace you could hold for 10-12
minutes all out, and/or reach 95-99% of your maximum heart rate),
and jog 2 minutes easy in between each bout.
