MY VO2 MAX TEST

[@GeorgeC-m3i]

133bpm at 3:55/km is something else ! Best of luck for your upcoming race, Nick

[@lowzyyy]

3:55 is my 5k pace lol

[@jamesbrixey8102]

3:55 is essentially my kilometer best pace

[@SiyangMusic]

3:55 is the pace i take to get out of bed

[@juliemckie72]

Wow, watching you that final minute was incredible, you look so comfortable and strong - brilliant running Nick

[@newbarker523]

Interesting. Thanks for sharing. You look so fit and effortless.

[@hannesbengtsson7164]

Incredible effort, Nick! Massive inspiration as always!

[@TiloDroid]

the graph with the calorie typing is super interesting, ive never seen it that clearly before! glad to learn something new!

[@lizzyg4817]

My watch says my vo2 max is 51 (44 year old woman) but I'd love to get a proper test done. Good luck for the marathon Nick! Love your videos and your positive attitude.

[@jodeefarah7866]

You're an absolute machine!!

[@krilin84]

Love testing like this. Thanks for sharing! Would be even more interesting to see a lactate and VLA max profile though, and depending on your results, how that could potentially influence your volume and intensity going forward in training in order to extract maximum performance from yourself in the marathon distance! 🤓

[@timtrenholm3698]

The really important number is RER (respiratory exchange ratio). Basically fats vs carbs burn ratio, so you can plot LT1/LT2 against HR for use in training. VO2 max just doesn't seem that important anymore. In my last metabolic cart test, once we saw LT2, I just stopped the test since continuing to get VO2 max is just an exercise in self torture, and one of my calves don't like the incline protocol I've always used so the risk isn't worth it.

[@efthymiosgazis1185]

Hello Nick. According to your results and numbers i want to tell you my opinion for your training zones. I prefer to use 11 training zones according to distances of track and field events. So: Z1. Easy pace. 14,8- 16,9km/h. 4:03-3:33/km. HR: 137-150. Z2. Moderate pace. 16,4-17,8km/h. 3:39-3:22/km. HR.150-160.Z3. marathon pace. 16.9-18,7km/h. 3:33-3:12/km. HR.154-164. Z4. HALF MARATHON PACE. 17.8-19,5KM/H. 3:22-3:05/KM. HR. 160-169. Z5. ONE HOUR PACE. 18,7-20,1KM/H. 3:12-2:59/KM. HR. 165-173. Z6.10KM PACE.19,5-20,9KM/H. 3:05-2:52/KM.HR.169-179. Z7. 5KM PACE.20,1-22,7 KM/H.2:59-2:38/KM. HR.174-182. Z8. 3KM PACE. 20,9- 23,4 KM/H. 2:52-2:34/KM. HR 179- 188. Z9. 1500m PACE. 22.6-23,9KM/H. 2:39-2:30/KM. HR. 180- MAX. Z10. 800m PACE. 23.0-24,7 KM/H. 2:36-2:25/KM. HR. 180-MAX. Z11. SPRINT. 27,5-31,8KM/H.2:11-1:53/KM. THANKS a lot for your videos.'

[@melonheadmckeown2657]

Nick you should come try Hadleigh Parkrun one day. It’s one of the tougher park runs out there I think the best ever time is 16:59.

[@francolive5718]

Corking effort Nick, great Sunday evening content!

[@RobE8475]

I would definitely recommend getting tested.. you’ll get accurate HR training zones which can be very different from the formulaic approach your sports watch will use. This is particularly true if you are a heavier, hybrid athlete. Oh and most university sports science departments will do them for sub £100…

[@saljablo2767]

I’ve worked my butt off to get a 55 vo2 max. 75 is bonkers. Incredible.

[@jimjamthebananaman1]

A lot of threshold work and lessen off the zone 2 stuff will improve your VO2 max.

[@keshmo12]

My watch says mines 50. I think it was like 47-48 6 months ago. Didn't even know it could go to 70+.

[@bh4560]

Mine is 47 at the moment and it's never been above 49. 😢 I would love 50 but I am training constantly and it never seems to increase 🤷‍♂️

[@GTE_Channel]

You've done great. Don't compare to others, V02max is highly dependable on your genetics.

[@TheDas1888]

I'm at 51, 70+ is unthinkable for most of us 🤯

[@Dillonryan1991]

Nick, amazing effort. Can we ask as beginner here , what what was your v02 max when you first started? I only running 2 years, v02 started at 49 and now at 57. Is it possible to get to 70? Or just accept this will be the ball park?

[@wandelpassiert8064]

Amazing video, thanks for sharing!

[@mikehobbs624]

Machine ! Looking strong Nick 💪

[@braydonkampher7848]

Wow nick!

[@henryanderson9822]

What was your VO2 Max at it’s lowest? Just wondering how much it is possible to increase by?

[@Ouga_Official]

As a coach, do you see the benefit in getting a VO2 max test for someone who is slow (think 1 hour 10 K) to be more accurate when training, or is it better to wait until you get fitter?

[@justalilbester]

YES!!! Definitely get a VO2 max sessions in (a track or interval). It’s the main session in the week that’ll make you a faster runner, with your legs turning over significantly faster than race pace. Regardless of ability 🙌🏻

[@lowzyyy]

At least 1 year of more serious running

[@joefinnigan3466]

@@justalilbester Possibly a dumb question but how does it work as a slower runner - I’m assuming your pace starts more relative to your low heart rate rather than a fixed pace? I’d be falling off the treadmill within minutes otherwise 😂

[@justalilbester]

@@joefinnigan3466 not a silly question at all. Yes pace will start relative to your ability and ramp up accordingly. I think the sweet spot for this test is to max out at around 16-18 mins or so.

[@bwslu911]

Your RER was above 1.1, so you were close to max. An athlete like you, you're not going to get to a true HR max because of neuro adaptation - sympathetic vs parasympathetic response during exercise. What I thought was kind of unconventional was that they used a pure speed workload protocol. Maybe next time do a VO2max test where incline is gradually adjusted too, or set at 4 or 5% and then increased slightly as you get closer to a RER of 1.1 or after you get to 1.1. Makes sense that they cut you off at 20 mins. Most of the time, VO2max tests are 10 to 15 mins in duration.

[@User85306]

I agree. Its funny how even well trained athletes and „coaches“ don‘t know the effects of training, on their autonomous nervous system. For ex. that having a lowered pace equivalent HR in a short time is not a sign of increased fitness, but a sign of increased fatigue…ect. This knowledge is so powerful for trainingload control, overreaching and after all for your progress🚀🚀🚀 But even though he will never reach his HRmax during a hard training period (thats why senseless to do a test like this if you’re not well recovered) its still valid to say, that his VO2max would be higher, if the would reach his HRmax. How ever ☺️ What i still can‘t understand the most here (to stay polite) is why they are not able to anticipate the limit of an athlete which has so much data information about his limits. Especially IF they are only doing a VO2max Test and don‘t have to take compromises to focus on other/lower intensities for other metabolic analysis as well. And if so, there are other, well accepted protocols (splittet tests ect.) to succeed in both. Not really a good commercial for this lab…

[@9MRSG]

What a beast!!! Great job

[@gary_runs]

Great Vid! , Looking strong champ, Another 3 minutes and that treadmill would have been smoking! 🔵💪🏼⚪️

[@justalilbester]

3 more minutes and we may have both had smoke coming out of our bodies!! 🤣 💨

[@olivervarney2032]

75 seems high if your 5k pb is 14.30ish? Think that equates to a 14 min 5k and a 2.14 marathon if you go off vdot tables. Super impressive!

[@justalilbester]

Maybe that’s what I need to get to!! 🤣😅 thanks for sharing.

[@olivervarney2032]

@justalilbester top effort. Do you ever use / look at the vdot tables out of interest? They are fairly accurate, maybe a tad undershooting now with the super shoes. They stick you at a 72.5 at a 14.30 5k, 2.19 marathon. The estimated 78 would stick you at a 2.09-2.10 marathon.

[@justalilbester]

@@olivervarney2032 cool to know. I check in with those from time to time. In some circumstances I find vdot fairly accurate and sometimes not so much

[@TBasianeyes]

at this pace these tables are probably only going to be useful if you run on a track

[@olivervarney2032]

@@TBasianeyesid have to disagree, true a 5k is faster on track but a marathon is never run on a track and the number are fairly accurate. you only have to look at Nicks PBs. The values are almost perfect, 14.30 5k and 2.19ish marathon, which is basically his exact PBs. Not to sure about distance below 5k but ive alway thought they are fairly accurate 5k and up

[@shanethos]

Do you wear a HR strap for every run or just your long runs and sessions?

[@justalilbester]

Every single run 🙌🏻

[@youngsuk3329]

Both apple watch and huawei watch and coros pace 3 have supreme hr monitor on par with polar chest strap (99% accuracy) so there's no need to use the chest one though (according to multiple tests by the quantified scientific on KZbin). Pitifully, Garmin still has average hr monitors.

[@devizesrunningfit4289]

Is it worth getting v02 max done while I'm trying to get back to fitness ?

[@justalilbester]

Probably more effective when you’re on top of your game and feel in a fit state for you 🙌🏻

[@devizesrunningfit4289]

​@justalilbester, thank you, I've found your videos super helpful, and it's really good to see how a top runner feels during a race.

[@Jakobos123]

Surely youre on track for a sub 2:20 marathon with these measurements? Amazing performance mate!!

[@justalilbester]

I’ve been making some nice progress but I have left marathon training very late. We’ll find out in T-minus 4 weeks time 🤞🏻

[@leafulchermasterunner]

I got 78.2 at 50 years old

[@telefonen98]

This is the problem with a protocol that only increase speed. Fixed incline of 5% and pick up the pace from there is better.

[@worelogi9]

Can’t they start you off at a higher speed? 3min/km is what you can run for 20min so surely you’d start closer to that or get there faster?

[@saljablo2767]

Rocking the full kit on a treadmill VO2 max test is something only my man Nick can pull off.

[@NelsonVanDweller]

What did you start with nick?

[@liamallport3361]

I've been stuck on 49 for ages but 75 is insane. What is the highest you've heard somebody get?

[@justalilbester]

There is higher but I know Lance Armstrong’s was 83.8. I can’t find Kipchoge’s

[@chilloutvibesforyou]

I'm 62 and mine is 55 which I'm happy with.

[@peterkarlsson1825]

Looks a bit dangerous to have a table right behind the treadmill when you are running at such paces.

[@SCHENTH]

Awesome !

[@halleybail6983]

Never really understood V02 max test. A lot of the information I see on these tests online is innacurate. If you did this test when you first started running with a 25 min 5k it would be somewhere in the low 50s or high 40s. Through years and years you get it to 78.8. It's often avertised that you can only improve v02 max naturally by 15% though... So the idea that this is some largely inherited gene/collection of genes is just wrong. I think the correct term is that the v02 max zone itself isn't too trainable, but stacking the thresholds and thresholds on top of each other for year after year will get your v02 max much much higher.

[@justalilbester]

Very well said. I think we also need to bear in mind when I did my first 5k in 25:14, my body weight was 87kgs, it’s not 76kgs and obviously gave 11 years of training in the legs.

[@josephgonzalez_]

It must feel slightly disappointing that you’re having to make an assumption about your VO2Max given you’re having it tested in a lab. I think they should have gone on to failure.

[@coryreed3650]

Can you post your data?

[@justalilbester]

I added it at the end?

[@patchworks4102]

Why didn't they test you to your max? Surely it would be a better (Bester?) test for you if they just increased the incline...

[@justalilbester]

It will be Best(er) 🧀 next time we go till fail. We’ll ramp up the speed from earlier on.

[@bwslu911]

For safety mainly. People reach true MAX when they black out, that's not safe - especially at a running speed of 14.5 mph (??). Also 99% of the time people reach a "peak", your body's "governor" tells you to stop. He was close enough to VO2max based on the duration, speed, and RER parameters. He likely was starting to plateau in VO2 response. Above 70 ml/kg/min is still amazing, typical for someone running at Nick's level.

[@lowzyyy]

Why didnt they test to the max

[@justalilbester]

The brief was until 20 minutes or max. But ahead of my upcoming marathon attempt I’m not upset I didn’t max out. Next time we will.

[@AMTMM]

So you want a scientific and precise test of your physiology… so you wore super shoes? That surely throws the test results: more efficient form, less demanding on the legs, longer stride, etc etc

[@Nuxvomicaaa]

I have vo2max of 50 but also 106kg. Lets just lose weight to increase 😂😂

[@StephanieLuff]

I’m surprised they wouldn’t carry it out to failure. I agree that’s critical information to have. I guess you’re too fit for the test 😂

[@justalilbester]

I’ll go again for sure. And next time until failure so we get it deadly accurate. But I’ll try do it outside of a race build next time.

[@StephanieLuff]

@@justalilbester we’d love to see that one as well! It’s so fascinating to watch

[@thevictoryagent2414]

Second