• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
  • Contact
  • New? Start Here!

RunToTheFinish

Online Running Coach for All Paces, All Ages

  • Training
    • Beginner Half Marathon Training
    • Sub Two Half Marathon Training
    • Marathon Training
    • New Runner Tips
    • Low Heart Rate Training
    • Group Run Coaching
    • Nutrition for Runners
  • Running Injuries
  • Gear Reviews
  • Work Together
    • Virtual Run Club
    • 1-1 Coaching
    • Brand Partnerships
  • Courses
    • Book
    • IT Band Solution
    • LHR Training Plans
  • Blog

The Science of VO2 Max: How to Run Faster

49shares

Runners like numbers. We really like that our watches now give us more numbers than ever, including a V02 Max chart and a daily note as to whether we are detraining or progressing.

It’s why we’re obsessed with running around the block an extra two times to get our mileage to end on a whole number…I’m sure some kind of cosmic disaster happens if you end on .67.

We measure our miles, our pace, our heart rate and because those numbers do indeed give us indicators about progress, it’s natural to wonder if there are other numbers that might help us tweak our training.

So today we’re leaving Mr Rogers neighborhood and heading over to Bill Nye to get a little more sciencey (I bet he loves that term) with our data: RMR and VO2 MAX.VO2 max watch

What is VO2 MAX?

One theory was that aVO2 Max test allows you to gauge someone’s fitness and put them on a continuum of least to most fit. This test specifically measures the maximum amount of oxygen your body can use while exercising at your maximum capacity.

VO2 max represents the maximum ability of your body to consume oxygen and is a key indicator of your potential as an endurance athlete. Your performance in endurance sports depends on your ability to consume oxygen at a high rate for a sustained period of time.

A high VO2 max is necessary for success in endurance events, but a high VO2 max alone does not ensure success.
From HSS.EDU

The above statement is what got so many runners to start testing their VO2 Max a few years ago! It sounded like a number we could track and prove to ourselves that we were improving.

Now, you might see this number popping up on your Garmin watch and wondering is it accurate? Is it useful?

  • Garmin GPS Watch breakdown – do you need a watch with VO2 Max and how it does it.
  • Run Data Analysis – My take on how to use ALL the data you’re getting from your watch

So let’s dive in to the testing and the lessons we can learn!

What is a good VO2 max?

This VO2 Max chart of elite athletes proves it can be used to help with training or guide changes, it isn’t really the be all end all of numbers.

VO2 Max Runner Details
92 Matt Carpenter Pikes Peak marathon course record holder
87.4 Marius Bakken Norwegian 5k record holder
85 Dave Bedford 10k world record holder
85 John Ngugi World XC Champion
84.4 Steve Prefontaine
82 Kip Keino Olympic 1500 champion
81.1 Craig Virgin twice World cross country champ
81 Jim Ryun US miler WR holder
80.1 Steve Scott US miler 3:47
78.6 Joan Benoit 1984 Olympic Marathon Champion
71.2 Ingrid Kristiansen ex-Marathon World Record Holder
67.2 Rosa Mota Marathon runner

For non-elites here is a VO2 Max chart to see how you would compare. I won’t lie I like being in the “superior” category, but now I’ve totally got a goal to get on the elite level which would be closer to 50 for females.

VO2 Max chart for the average athlete.

Female (ml/kg/min)
Age Very Poor Poor Fair Good Excellent Superior
13-19 <25.0 25.0 – 30.9 31.0 – 34.9 35.0 – 38.9 39.0 – 41.9 >41.9
20-29 <23.6 23.6 – 28.9 29.0 – 32.9 33.0 – 36.9 37.0 – 41.0 >41.0
30-39 <22.8 22.8 – 26.9 27.0 – 31.4 31.5 – 35.6 35.7 – 40.0 >40.0
40-49 <21.0 21.0 – 24.4 24.5 – 28.9 29.0 – 32.8 32.9 – 36.9 >36.9
50-59 <20.2 20.2 – 22.7 22.8 – 26.9 27.0 – 31.4 31.5 – 35.7 >35.7
60+ <17.5 17.5 – 20.1 20.2 – 24.4 24.5 – 30.2 30.3 – 31.4 >31.4
Male (values in ml/kg/min)
Age Very Poor Poor Fair Good Excellent Superior
13-19 <35.0 35.0 – 38.3 38.4 – 45.1 45.2 – 50.9 51.0 – 55.9 >55.9
20-29 <33.0 33.0 – 36.4 36.5 – 42.4 42.5 – 46.4 46.5 – 52.4 >52.4
30-39 <31.5 31.5 – 35.4 35.5 – 40.9 41.0 – 44.9 45.0 – 49.4 >49.4
40-49 <30.2 30.2 – 33.5 33.6 – 38.9 39.0 – 43.7 43.8 – 48.0 >48.0
50-59 <26.1 26.1 – 30.9 31.0 – 35.7 35.8 – 40.9 41.0 – 45.3 >45.3
60+ <20.5 20.5 – 26.0 26.1 – 32.2 32.3 – 36.4 36.5 – 44.2 >44.2

*From RunningForFitness.org

PART 1 of VO2 Max Testing: RMR

An RMR (resting metabolic rate) test has you sit comfortably while a machine measures your respiration. The best tests will utilize a mask that covers your nose and mouth then allows you to breathe in and out through your mouth, while laying down.

The machine measures CO2 output to calculate results. Some places will simply clip your nose, but it’s slightly less accurate.RMR testing You fast for 12 hours prior to the test and do as little activity as possible to ensure it’s truly measuring what your calorie expenditure for the day would be if completely at rest. After adding in numbers surrounding daily life an exercise you’ll have a more accurate number than any online calculator.

An RMR is a great way to find if your metabolism has slowed or to prove to yourself that it hasn’t and you just need to clean up the eating! (But honestly, I got a lot more out of the less intense metabolic test.)

Do you need a VO2 Max test? RMR test? Find out what these numbers tell us #fitness Click To Tweet

When doing the test myself in 2012 (during the height of my health issues) I found my RMR to be only 1100 where every calculator said it was 1400!! 300 calories is a pretty big difference from losing to gaining weight.

I spoke with a nutritionist after the test and found out that another important component of this test is your respiratory quotient.

My respiratory quotient was .76 which equates to 19.2% carb and 80.8% fat utilization. This is pretty much where you want to be as a distance runner, but you’re burning carbs mostly carbs (an RQ closer to 1) it could explain frequent fatigue because your body requires more consistent fuel.

VO2 Max Chart

This V02 Max chart helps explain where the cross over happens from burning carbs to fat.

As noted it’s different for everyone and improving your VO2 usually means you move your set point so that more of your running is done on fat for fuel.V02 max chartChart source

Not surprisingly this is what made many people start touting the benefits of longer lower intensity workouts.

This information can also help you see where you need to make changes in your training…i.e. more muscle mass would help increase RMR (this certainly worked for me) and training in a glycogen depleted state can increase your fat usage.

VO2 Max Testing Part 2: Treadmill Run

VO2 Max is tested for your specific sport, which means my heart rate zones calculated via running will not apply to cycling or CrossFit.

The test is performed by putting you on the treadmill or bike trainer, then placing a mask over your mouth and nose. This is the most uncomfortable part for most people as it then requires you to breathe only through your mouth for the system to measure your levels.

The entire test will take only 10-15 minutes.test VO2Max Sorry no great image of me during this huffing and puffing. Thanks to DCRainmaker for the image, check him out for every possible new running gadget review.

The practitioner starts you at an easy level (like ho hum is the treadmill moving), then either increases the speed or the incline every couple of minutes. Eventually, you’ll reach a point where it feels like you just can’t catch your breathe and you cry “Uncle“.

Congrats you’ve just found your VO2 Max (and hopefully not barfed).

In my case, we actually ran the test twice and I definitely preferred sticking to a lower speed an increasing the incline, it’s less “I want to puke” instigating than running as hard as you can.

How to use VO2 Max numbers?

Most people use them to determine zones for Heart Rate Training or to create a baseline to measure how well their training program is working.

If they do the test again in 3-6 months with no change then something in the program is not allowing them to progress.

What about fat burning?

This was actually the piece that interested me the most in the numbers!!! You can see at exactly what Heart Rate you switch from using fat to carbs as fuel!

This is huge for an endurance runner and supports my love of Low Heart Rate training because it proves that running below that threshold is teaching your body to go farther on fat stores, which is great for endurance!

In my case, my fat usage drops dramatically once I leave my LHR zone. This is also key because it helps you understand when you’ll need to fuel during a race! I.e. before you hit big hills and your HR spikes or before you enter the later half where HR is higher.

VO2Max chart

As noted previously, while you can learn this information from this test, there is a MUCH easier version where you don’t have to run until you want to puke.

I did a huge write up on how it helped me to shed some fat by simply changing a little on my running and eating.

How VO2Max Helps Us Run Faster?

Muscles run on oxygen, that’s one of the reasons trainers used to spend time measuring VO2 max. It told them how much oxygen muscles were receiving and therefore gave them means to improve their athletes and reduce muscle fatigue.

Better VO2 Max should mean you can more efficient send oxygen to the muscles, which means better endurance and speed.

How do you increase your VO2 max?

The truth is it’s pretty straight forward, you have a couple of options:

  • Increase total mileage
  • Increase intensity of workouts

But of course there are also the nuances that come with training like eating whole foods, cross training and rest! You need your whole body to improve, not just the ability to run farther.

While VO2 Max is a point of debate for many coaches, I always find more information helps me understand my body and thus run better.

So if you want the numbers and want to skip the extra test, and grab a Garmin to estimate it for you!

Have you ever done a VO2 Max test?

What numbers matter to you in running?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishrunning coach

Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs

 

49shares

Posted by amanda Categories: Heart Rate Training, running coach

Reader Interactions

Comments

  1. Julie @ Running in a Skirt says

    July 5, 2016 at 7:37 am

    I’ve never done a test like this before. Seems really interesting though! Anything to show improvement! :-)
    An yes, the world would end if I stopped at 2.87. haha!

  2. Laura @ This Runner's Recipes says

    July 5, 2016 at 5:12 pm

    All of this is so interesting! I haven’t had my VO2max tested professionally although it definitely interests me. I know it’s not the be-all in running (economy and such affects performance as well) but it is an objective piece of data for measuring progress.
    It’s hilarious but true – I definitely run around the block or trail until I hit the exact mile. Maybe a cosmic disaster won’t happen, but better safe than sorry! lol!

    • amanda -runtothefinish says

      July 5, 2016 at 5:34 pm

      I agree, even knowing it isn’t a measurement that will hugely impact me, I SOOOO wanted to do it :) love the numbers

  3. Dr Derek Kirkham says

    July 9, 2016 at 5:06 pm

    Fascinating look into VO2. I haven’t done it myself but it peaks my curiosity to try it out!

    What has been your results or benefits so far from getting your results and incorporating it into your running life?

  4. L Belanger says

    January 16, 2017 at 4:57 pm

    Wow, just checked mine on my garmin. It’s 46 at 51yrs. I wa sure to be below average.

Primary Sidebar

Filter by Category
  • Select a Category
  • 10 miler
  • 10K
  • 13.1 marathon series
  • 15K
  • 30 Day Challenge
  • 5k
  • About ME
  • Abs
  • Active Travel
  • alaska
  • Amanda Brooks
  • Arizona
  • Asics
  • Austin
  • Baltimore
  • barefoot running
  • beauty
  • Biking
  • birthday
  • bloggers
  • blogging tips
  • body fat
  • body image
  • body weight exercises
  • book reviews
  • Boston Marathon
  • breakfast
  • California
  • Camping
  • Canada
  • Caribbean
  • chicago
  • ChiRunning
  • Clean Eating
  • cold weather training
  • colorado
  • compression
  • Costa Rica
  • Crockpot
  • cross training
  • CrossFit
  • dairy free
  • dessert
  • egg free
  • electrolytes
  • emotional health
  • Europe
  • family
  • Fit Together
  • fitness gear
  • Fitness Tracker
  • fitness vacation
  • florida
  • foam roller
  • food sensitivity
  • Fort Lauderdale
  • France
  • Funny Running
  • Gift Guide
  • Gluten Free
  • GPS Watch
  • Green Smoothie
  • Guides and Tips
  • habits
  • Half Marathon
  • Hawaii
  • HBBC
  • health coach
  • healthy eating
  • Healthy Home
  • Healthy lifestyle
  • Heart Rate Training
  • HIIT workout
  • hiking
  • hiking
  • Hip Strength
  • Hoka One One
  • Holistic Health
  • Hormones
  • hydration
  • Iceland
  • injury
  • inspiration
  • instagram
  • Ireland
  • IT Band
  • IT Band Recovery
  • Jerusalem
  • key west
  • knee injury
  • Kona
  • Love
  • low heart rate training
  • Maffetone
  • main dish
  • Marathon
  • marathon training
  • marriage
  • meal planning
  • Meditation
  • Memphis
  • mental marathon training
  • Mexico
  • Miami
  • Motivation
  • New York City
  • New York City Marathon
  • New York City Marathon Training
  • NYC marathon
  • Oregon
  • Orlando
  • Palm Beach
  • Philadelphia Marathon
  • physical therapy
  • podcasts
  • Prague
  • Product Review
  • Race
  • race costume
  • race medal
  • race photo
  • race report
  • Ragnar
  • Recipe
  • recovery
  • recovery meal
  • relaxation
  • relay race
  • resolution run
  • review
  • Rock N Roll
  • run club
  • Runner's World
  • running accessories
  • running books
  • running coach
  • running form
  • running fuel
  • running gear
  • Running Group
  • running motivation
  • running music
  • Running Shoes
  • safety
  • salads
  • san diego
  • Saucony
  • Seattle
  • skin care
  • Soup
  • South Beach
  • South Carolina
  • South Florida
  • speed work
  • sports nutrition
  • Stand Up Paddle Boarding
  • Steamboat Springs
  • Strength Training
  • stretching
  • sugar reduction
  • Thanksgiving
  • trail running
  • Training Group
  • training plan
  • travel
  • travel running
  • treadmill
  • treadmill workout
  • triathlon
  • ultrarunning
  • vegan
  • Vegas
  • vegatarian
  • vegetable
  • virtual run
  • wedding
  • weight loss
  • winter
  • women's running
  • workout
  • workout motivation
  • workout schedule
  • Yoga

5 Secrets to Improve Your RUn

Start Making Quick Progress on Your Goals (I swear it's easy) no matter your current fitness level. The tips I share with the runners I coach.

Recent Posts

  • UCAN | How Can SuperStarch Fuel Your Run
  • Running at Night | Tips and Safety
  • Brooks vs Saucony Running Shoes
  • How to Truly Resolve Runners Knee by Fixing Knee Drift
  • Black Toenails and Lost Toenails from Running

Must Have Gear

Comparing GPS Watches

Best HR Monitor for Running

Best Foam Rollers

Best Running Books

Running Jackets for Every Condition

fitness partners

Please note that affiliate links {such as Amazon} may pop up on RTTF from time to time. They do not cost you anything to use, but are a huge help to support the ongoing content creation process. Click here to do your shopping!

Welcome!!

Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

online running coach

Footer

Get the Free 5 Day Better Runner Challenge

Start Making Quick Progress on Your Goals (I swear it's easy)

About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

Popular Posts on RunToTheFinish

  • 17 Funniest Running Memes – Which One’s Do You Relate To?
  • Hoka Vs Brooks Running Shoes
  • Polar Vs Garmin | Comparing GPS Watches
  • Piriformis Syndrome Exercises: Alleviating a Pain in the Butt
  • Best Virtual Races and 11 Reasons You Need to Do One

runtothefinish

Amanda Brooks : Run Coach
GIVEAWAY- 3 WINNERS🥳🥳 Can we talk about runn GIVEAWAY- 3 WINNERS🥳🥳
Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
//
PRIZES:
Each winner gets a 2 month supply of probiotics and fish oil, the two things I use DAILY and that you’ve emailed me saying “OMG this helped!!”
+
A copy of Run To The Finish on audiobook.
.
Your chance to try a SUPER HIGH QUALITY option and see the impacts. It’s beyond superior to what’s in most stores.
//
HOW TO ENTER:
1️⃣Like and save this photo
2️⃣Follow me and @previnex
3️⃣Tell me what you’re training for

Open to US only. Winners selected Apr 17.

#runningtips #runhappy #trailrunning #guthealthmatters #probiotic #runmehappy #runforlife
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, w WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, write and learn running non-stop. But I still have so many areas I’m working to improve, like trail running!
//
But today I wanna know about you??

🤓What could you easily give a 30 minute presentation on??

😱I’m prepared to be fascinated and learn once again I might need more hobbies.
//
An expert doesn’t mean you know it. ALL, but does mean you have significant experience and knowledge in a topic.
//
I could also talk about blogging 😂dealing with brands and pizza with confidence, but maybe not feel like an expert even with running this business for over a decade.
👇👇
All right, let’s hear it!! Don’t be shy, don’t play down your strengths, own it.
.
.
.
#strongwomenlifteachotherup #runtothefinish #communitylove #urbanrunner #runforgood #denver #streetart #runnerstyle #runnerlove #runnerlife
UPHILL RUNNING TIPS: One of the best ways to get s UPHILL RUNNING TIPS: One of the best ways to get stronger and faster with less injury risk is hill repeats.
.
BUT even picking routes with hills pays off. So a few tips to SAVE AND USE to get the most from them.
//
👁 Eyes: look ahead not down this will keep your chest up and you standing tall

💪Arm swing: swipe to see the upper cut motion that will propel you ⬆️

🦶Feet: take shorter faster steps and don’t run on the balls of your feet overtaxing the calves

🥵Effort: focus on maintaining the same effort not pace.

Mentally remind yourself of the great downhill coming for recovery! For every up there must be a down (lies I tell myself 😂while running).

👉👉How often do you incorporate hill repeats??
🛑STOP ROLLING YOUR IT BAND. You can’t lengthe 🛑STOP ROLLING YOUR IT BAND. You can’t lengthen it or loosen it that way.  So while it’s inflamed that’s like pushing in a bruise and asking it to heal.🙈
//
SAVE THIS! 📌

What to do instead:
1️⃣Roll the surrounding muscles, especially glutes, TFL, quads and calves. If they are tight they pull on your IT Band causing knee pain.

2️⃣Do glute and hip strength constantly- that is what will resolve it long term. Lots of videos here and in my 30 Day Core Program for Runners that will help.

3️⃣Use heat to relax the muscles, don’t use ice on your already right ITB. It will get tighter.

4️⃣Rest doesn’t fix ITB. Stop running through pain, but you have to do the above to actually fix it.

Have you ever dealt with ITB? Did you know not to roll it??

ITB issues are no fun and often feel like a never ending battle once it starts, but I promise these things will help.😁

PS - yes I pulled out an old video today and dang look at my hair!! Miss those long locks.
Follow on Instagram
Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

Copyright © 2021 RunToTheFinish

Copyright © 2021 · RunToTheFinish V2 on Genesis Framework · WordPress · Log in