EVERYTHING ABOUT V02 MAX TESTING! | Luis Orta | Administered by Olympic Steeplechaser Val Constien

In this episode, Luis visits the Stryd Headquarters in Boulder, CO where Olympian Val Constien performs a VO2 Max test on Luis. He last did this test 3 years ago where he got a 79, which is incredible. How has his score changed over the past 3 years of training? Can he hit 80 or higher?
Valerie Constien is an American athlete who specializes in the 3000m steeplechase.
Constien finished third on 24 June 2021 in the 3000m steeplechase at the Olympic Trials in Eugene, Oregon behind Emma Coburn and Courtney Frerichs to secure her place at the delayed 2020 Summer Games. The race went to form as Constien was the United States’ third-fastest steeplechaser heading into the Olympic Trials with a personal best of 9:25. She also set a new personal best of 9:18.34 in the race.
She now works for Stryd, a running power technology company helping athletes train in a focused way for optimization.
Val answers all of your questions from our last VO2 Max episode and much much more! We discuss how the VO2 Max test works, their protocol for collecting accurate data, how to use VO2 data for optimal training, the accuracy of VO2 data shown on running watches, HR training, and how you can improve your VO2 Max. We heard from her that Eliud Kipchoge's VO2 Max is around 80, can Luis top it?
www.stryd.com/...
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Video produced by Nate Castner with Mountain Techne - To follow Nate / mtn_techne
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Video producido por Nate Castner con @mtn Mountain Techne -
El instagram de Nate: / mtn_techne

[@romanellerbrock1574]

great job hitting 80 and the lady also does a great job!

[@williamsmith1451]

That's impressive my man, especially those last few minutes!

[@ortaluis]

Thank you for watching and for the support!

[@wakimura303]

for reference Hicham El Guerrouj’s VO2 max was 80…and luis you hit that at altitude. Super impressive

[@ortaluis]

Thank you for watching! It was a good number for sure hahaah I was happy with my results

[@iamdihan]

80 Vo2 Max is insane! I'm sure training has allot to do with being at his elite level but I'm happy Luis uses his gift hes managed to inherit

[@iannovick]

Actually Hicham's VO2Max was EPO

[@ParaditeRs]

Not quite as high as Kilian Jornets

[@scarred10]

Lactate threshold speed and economy are what seperate the greats.

[@wilsonpadilla3577]

One of the best hard working runner. Great job Luis! Inspiring content for runners 👍

[@ortaluis]

I appreciate that Wilson! Thank you for those words and for your support.

[@georgesoto5436]

You nailed it coach, way to represent!

[@ortaluis]

Thanks George!!

[@runprofessorrun]

🎉 nice job!! The reason we add incline to VO2max tests is because, on average, it elicits a higher value because there’s greater skeletal muscle recruitment from the posterior chain (glutes, hams, calves) compared to keeping it flat and faster. You should request a blood lactate analysis next time! It’s one of the 4 criteria to determine VO2max! Lactate levels should be greater than 8mmol/dL blood which I’m sure you got that but you can also extrapolate the data to estimate the intensity you hit lactate threshold. ALSO, super impressive that you MAINTAINED that 79-80 for 1:45!!!! That’s another criteria, plateau in vo2 with an increase in workload. Less than 50% of people fulfill this! You killed it man!!!!! 💪🏼😤

[@ortaluis]

That makes me feel even stronger hahaha thank you for that input and for watching the video!

[@justjustjoo]

@runprofessorrun The fact that you said ''8mmol/dL'' makes me concerned you don't know what you're talking about. If a human has blood lactate concentration of 8mmol/dL, he'd probably die. Instead, 8mmol/L sounds a lot better to me.

[@eliaslopez3393]

This was great to watch. Really strong runner Luis

[@ortaluis]

So glad to hear Elias! thank you for watching and for your feedback

[@MonkeyShoulders1337]

Awesome dude!! Really hope the upcoming race goes well 💪

[@ortaluis]

Thank you for your support and for watching!

[@liljemark1]

Terrific information from Val! So interesting to hear about this in detail. And also good to see you suffer, Luis 🤣

[@ortaluis]

Glad you found it valuable! Thank you for your feedback

[@codymiller4310]

Luis Orta is THE MAN! Nice work!

[@ortaluis]

Thanks Cody! Appreciate your feedback and support

[@freestyletrainer]

Unbelievable. Congratulation Luis, You did a really increadible job! Wow!!!

[@ortaluis]

Thanks a lot! It was tough hahah

[@m.ch4rmaland3r10]

I really enjoy these different contents. Much appreciated for the speaker, yourself and the camera person

[@ortaluis]

I'm glad to hear that! Really appreciate your feedback and support

[@youpigirl5731]

Merci à toute l'équipe et surtout le "cobaye" Luis, pour cette expérience qui a dû être une terrible épreuve. Pas évident de donner son plein effort en intérieur avec tout cet attirail sur la tête

[@AztkSmooth]

Luis thank you for being a motivation. I’m training for my first marathon!

[@ortaluis]

Good luck in your training and race! Thank you for watching

[@christoph_wattever]

Love her enthusiasm :D

[@ortaluis]

She was great at motivating me to keep pushing!! thank you for watching

[@abdulmalikabdulraup7450]

Great run bro... really inspired the youngsters

[@ortaluis]

Thank you! means a lot

[@bmtvn96]

I keep wondering if you have to stay fit to work in this lab or being overexposed to athletes pushed the specialists there to stay fit. The encouragement they gave Luis was so great, coupled with the intensity of the run, I was on my toes hoping! I wish one day I could also do the test!

[@ortaluis]

Very good insight! I do agree that she the energy and motivation felt great when I was getting fatigued! Thank you for watching

[@garrettedelstein7747]

How fast and incline was the end? That looked insane! Great job!

[@Henry1484]

I think they mentioned it - 5% incline and 4:40 pace which is like 2:54 minutes/km

[@iamdihan]

@@Henry1484 i don’t think I can do that in 50% downhill 😂

[@Henry1484]

@@iamdihan 🤣🤣

[@franciscosilva2511]

Run Luis! Run!!! What a machine. 🔥🔥💪💪

[@ortaluis]

thanks man!

[@reneschonfeld6429]

Luis ......you are the Machine 😉😉😉💪💪

[@ortaluis]

hahah thanks you for watching and for your support!

[@cakej1]

Vo2max test is such a tough test. I managed only 68, but my threshold is really high so I managed to run pretty well at 15k to marathon.

[@ortaluis]

Congrats on that! It is a hard test but the data is so valuable to have. Thank you for watching

[@tommoore3292]

68 is still a very good result

[@startrunstop]

great job! You were moving in the final stages 🔥

[@ortaluis]

Thank you 🙌 It was very tough at the end but we got the job done!

[@cochrantd]

Super respect to you Luis! Thanks for sharing!

[@ortaluis]

My pleasure!

[@hufemeve]

Vo2 Max 80 is 1% ELITE 🤯

[@TLPWRlifter]

80 is so far above 1% It's preposterous. A Vo2 max of 80 is likely above one in a million. Honestly being in the top 1% is profoundly unimpressive in comparison. It's the difference between being one of the best guys in your gym to being one of the best guys in the country.

[@rfa5278]

Impresionante Luis, gracias por inspirarnos. Un abrazo

[@ortaluis]

Gracias por esas palabras y por el apoyo hermano! Saludos

[@cakej1]

And I love my STRYD pod. Had it since 2019 and once you get LT test or Vo2max test done you know what power to train at. STRYD pod definitely best running tool I've had.

[@havaneseday]

Loving the content Luis!

[@ortaluis]

Thank you Fernando!

[@bevin415]

Good looks Luis, you’re a big inspiration to me!!

[@ortaluis]

Thank you Bevin! It means a lot

[@bevin415]

@@ortaluis you earned it, love from US☝️

[@sergiomg4507]

Impresionante, Luis. Una barbaridad de VO2max

[@ortaluis]

Muchas gracias! Saludos

[@rius_tv]

Now that you did the test in the lab, I was wondering how accurate is the VO2 MAX reading from your watch? This video was very insightful. Thank you.

[@ortaluis]

The watch is always going to be less accurate. Thank you for your feedback and for watching!

[@mtn_techne]

kzbin.info/www/bejne/nHypoqavms98r7s His watch shows a 63 versus the 80 this test resulted, so huge difference

[@mjokffsgfjs]

It could be also that he wasn't pushed to that kind of exertion and speed outside of a lab. Garmin algorithm is very speed dependent and they compared it to heart rate.

[@legendaryfunny3568]

@@mjokffsgfjs i see him do some pretty hard workouts on his channel. Garmin isn't very accurate regardless, mine is 69 on the watch but i only run a 16 min 5k

[@Mousehansen]

@@legendaryfunny3568 That doesn’t mean it's inaccurate for you, as there are numerous other factors that determine 5k speed besides Vo2 max. Most studies have shown the Garmin is accurate to plus or minus 5%.

[@andershekkli]

80 is really good!! I hit 82 when I did cross country skiing in Norway, but now I am a runner in USA and hit 75 last test. Not enough uphill training.

[@Burps___]

Luis hops off. Tester: "Good job. We almost got it." 😂

[@ortaluis]

hahahah we got it though! thank you for watching

[@Burps___]

@@ortaluis Thank you for all your filming for us, Luis.

[@mariangelcedeno3458]

VO2 Max 80 🔥🔥🔥

[@fosforito1522]

Mi resultado de VO2max es de 51 ….. tengo que hacer más trabajo aeróbico ! Esto me da inspiración para seguir ! 👍🏻

[@carsonmalleet4367]

@andres medellin not entirely true, that’s if the athlete is already at a perfect race weight and running mechanics which no one starts out with.

[@fosforito1522]

@andres medellin Y ? Cuál es su punto?

[@Mousehansen]

@andres medellin That's completely untrue. Mine was 39 and improved to 57, lab tested, which is far more than a 15% improvement.

[@tommoore3292]

Most runners use lactate test now more than vo2 test . Well done that is amazing result

[@andreasghilarducci4137]

I’m 15 and I have a 63 VO2 max hopefully I can reach 80 one day… but it’s unlikely 😅… well done Luis!! 👏

[@ortaluis]

Keep training and working hard for your goals! Thank you for watching and for your feedback Andreas

[@Mousehansen]

According to the "expert" in the video there's almost nothing you can do to increase it, but fortunately she's completely wrong and you can increase it.

[@workouteveryday]

Very amazing video bro, thank you so much 😍🥰

[@ortaluis]

Glad you liked it! thank you for your support

[@workouteveryday]

@@ortaluis youre very welcome 😍💖❤

[@peligeiro]

Congrats! Vo2=80 is truly amazing. Kipchoge will be soon eating dust lol

[@shawn_1120]

Kipchoge will never fall 🇰🇪

[@peligeiro]

@@shawn_1120 I thought the same about Tergat, Gebrselassie, Farah and so on. That's why our sport is so beautiful.

[@ortaluis]

thanks for watching and for your feedback Jose!

[@Mousehansen]

Guaranteed Kipchoge has at least an equivalent Vo2 max.

[@azlantornado86]

So awesome bro . 80 vo2max..

[@ortaluis]

Thanks ✌️

[@azlantornado86]

@@ortaluis welcome bro.

[@agenthoini]

Awesome to get such a close up impression of this (although im not sure its gonna do anything for me but interesting nonetheless :D), thanks for sharing :)

[@ortaluis]

Glad you enjoyed it! thank you for watching

[@And-rc9yy]

I have my own test coming up It's going to be interesting having spent the last three months training in Kaptagat but I'm 52 so not expecting much.

[@ortaluis]

Let us know how it went! ❤️

[@And-rc9yy]

@@ortaluis My Vo2 max was 73, as ever the second I stopped I felt deep regret for not pushing harder, though I could at most have done 5 seconds more. For a 52 year old I think it wasn't too bad. Besides the wonderful experience of training in Kaptagat I came home and ran my local course, smashing my personal best by quite a margin.

[@stevencassani4674]

I don't think I would have the mental stamina to complete that test. I can barely run a 7-minute mile without stopping. Good job Luis!

[@ortaluis]

thank you!! means a lot

[@santiagovinay]

Amazing work Luis. These tests are incredible and show incredible data. However, they seem to be very specific for runners; if you are into another sport, say swimming, or CrossFit there's not a specific test. Other athletes will have to do the same and because they are not so used to running, of course they are going to score lower values.

[@condesabeatriz9303]

This was awesome!

[@ortaluis]

I'm glad you liked it! thank you for your support

[@condesabeatriz9303]

@@ortaluis you're welcome!

[@ruthmillan8603]

Felicitaciones campeón por ese gran resultado

[@ortaluis]

Muchas gracias Ruth! por las palabras y por el apoyo

[@Alh359]

Awesome job, Luis. I did a Vo2max test when I was in college and got 71.9 mL/kg/min. I wish that well above average result directly correlated to my running times, but it definitely did not.

[@iode9999]

Yes lectate threshold and how long you can stay at a high vo2 max% effort are huge factors

[@boazyu3084]

Am curious, what times are you running with that vo2 max?

[@ortaluis]

That's a high VO2 max! Thank you for watching and for your support

[@mtn_techne]

That's one big point Val made, VO2 Max isn't everything, it's only part of the story. There are all kinds of metabolic factors at play, physiology, psychology, etc

[@User85306]

What a machine!💪🏻😎Great video, thanks. How are you using the result‘s to optimize your training? Did they for ex. show you whether your fractional utilisation of your VO2max or your anaerobic capacity is rather limiting you, to get even better, so that you can adapt your training in a efficient way? There is a huge potential if one is interpreting the results the right way (not only „ah my VO2max got better, the training was good“). Especially in marathon, VO2max for pro’s is not the limiting factor. With your VO2max you could run close to a WR time. BUT: From what i see, with your VO2 max you should maybe rather work on optimizing (decreasing) your VLaMax e.g. increase your fractional utilisation etc. Your VO2max will (and doesn‘t have to) increase more. I‘m sure you would find competent people, which could support you there. I‘m sure your coach has for sure alot of experience, but you would need someone with sportscience knowledge to get the rest out of your potential. You are a 2h0x guy. Alot of people with such a great potential suffer from a „succeeder-bias“ (i’m already so good, so i must do most things right).

[@eliudgarcia3922]

Awesome my friend!

[@ortaluis]

Thank you for watching!

[@gokhann]

An amazing result Luis! But my curiosity is the average estimate of the watch on your wrist?

[@ortaluis]

Thank you for watching! I did not really pay attention to my watch since the team were the ones gathering all the data that day

[@gzfashions]

Wow bro! What pace were you running??? 💯 🔥

[@jgpalacios]

Quedé cansado nada mas de verlo... jajaja... Excelente

[@77chrisjd]

Notice that there were 2 Stryd pods out? Did you run with the new one and the old one (Maybe @Stryd can comment on this!)? Also would be curious to see power numbers (I run with Stryd and am always curious about elite athlete numbers!)

[@mauricegreene2467]

BEAST!!!!!Whaaa???

[@gzfashions]

Also do you enjoy using kettlebells for workouts along with step ups on wooden boxes?

[@Mousehansen]

Why does she say there's very little one can do to change Vo2 max? That's completely untrue, it's highly malleable with training. I can't believe she's saying it's almost entirely hereditary. My own Vo2 max has increased from 39 to 57 (lab measured) through training alone.

[@mutaibalnahdy7326]

Maybe your genes can't improve more than 65, like that she said.

[@antimatter2417]

Yeah idk what the hell she was on about. Maybe she's only used to seeing ultra-trained athletes in their peak. Strange.

[@freddaneker]

That felt kinda unsafe not being attached to a safety line? Good damn work tho! :D

[@sonny5982]

When I was really into running my vO2 was 58 but now I weightlift more then running so it’s at 50 right now I’m 19

[@reciodiaz]

Buenos dias Luis ! Con respecto a los valores que te da el rejoj de cuanto fue la diferencia entre uno y otro? Saludos desde Republica Dominicana!!!.

[@ortaluis]

Buenas Emmanuel! No suelo mirar esos valores en el reloj porque sé que no son muy precisos. Gracias por el apoyo!

[@MauricioHernandezVeg]

Se nota el entrenamiento de altura con la élite 😱

[@ugvccvv2995]

From Brunei🔥

[@BobBob-uv9fq]

My garmin showed 45 I got an actual test at a university and it was 45 ,,it’s decent for 55 yrs ,,,

[@pankajrawat6410]

Love and support from India 🇮🇳🇮🇳

[@isaacmorgan8293]

Good video, I just did a VO2max test 2 days ago with ARU University and hit a VO2max of 83. Considering I am only 17 I was very surprised to see it this high. 😮

[@ethicalvegan4852]

Impressive !

[@ortaluis]

Thank you!

[@josephstockwell3215]

good job, good job, good job!!!!!

[@ortaluis]

Thank you for your support!

[@SweatyConcords]

my VO2 is 57 and i’m trying to increase it i’ve been stuck at 57 for a couple months. any tips?

[@mtn_techne]

Based on what Val told us, using a device like Stryd is a way you can train in a specific way to actually work on VO2 Max. But, she also said VO2 max isn't something that's super important to focus on. Val's is like 60-something and she's an Olympic athlete. The best way to improve is to train harder :)

[@dewylee6441]

Luis, you almost killed that machine.

[@ortaluis]

hahaha the machine almost killed me! thank you for watching

[@Joel-er6ki]

Hi there, what protocol did you follow?

[@MY_COMEDY-U.K.]

i love running

[@sbsb4995]

Kepchoge started in the track

[@CHALLENGESTORY]

your physique is so impressive. for a long runner I thought its not possible

[@ortaluis]

Appreciate it!

[@y3_38]

Who's the runner who has the highest vo2max in the world? They say it was daniel komen after the 3000m wr which is the perfect distance for the max vo2max

[@zibtihaj3213]

A runner can have high v02max in running but low in say wrestling …. So in that case what really is a V02 max measurement if I want to know for longevity / anti aging … ? ( I am very fit either way)

[@erey7001]

poor luis, they almost killed him with that insane test.😆

[@ortaluis]

Every man or woman that goes trough that test almost dies 😅

[@luigiseguro4713]

I wanna do it or try, just to see Valerie Constien😄

[@leegmann2282]

80!

[@goldenburrr]

Sheeeeeeeesh 😎👊🏽

[@retrospectologyrunner]

💯

[@BlueMarlin1997]

Respect man you almost x2 me :(

[@ortaluis]

hahah thank you for watching!

[@TheKrollKrew]

🤯🤯🤯

[@wangshaforever3152]

My VO2 Max is 60. So is it good? I’m 21 now.

[@ibolakersfan]

60 is considered elite. Congrats dude!

[@bradynanderson4907]

Wow

[@CrawElis]

goodjobgoodjobgoodjobgoodjob!!! hahahaha

[@Dexduzdiz]

Of course vo2 max can be trained. What a silly thing to say! Do you mean the guy who hit 96.7 was born with that vo2 max and his training meant nothing? lol

[@SpiKrishPri]

"and I think your V02 MAX ,when you get older, can increase, especially with a lot of aerobic training"

[@monkeyx17]

does he know he can talk when shes asking the questions at the start?

[@sabrilacoupole2768]

your fan from algeria

[@manishkumarsah2687]

🥳

[@b00tyEater]

0:27 what? Why is she saying that VO2 max is hereditary and there's not a lot we can do to change it? I thought that you could massively improve your VO2 max by doing the right training? Surely TDF riders and olympic cross country skiers aren't born with a VO2 of 90...

[@imhassane]

It's partly genetics and you can only improve it by a certain amount.

[@brum293]

I was also like what?? She’s incorrect. It’s definitely possible to improve it until it starts to plateau due to genetics. But most people will not reach this plateau… Lots of research on high intensity intervals showing huge vo2max improvements. For example the 4x4 min intervals at 90-95% max HR with 3 min active rest at ~70% max HR. CERG/NTNU in Norway have done lots of studies on this.

[@DiegoP.Escouto]

👍🏻🇧🇷

[@user-rl3ef4ju9k]

Not even guard rails on the side? That looks a bit dangerous.

[@UltraKoryy]

I just dont think i could run with anything in my mouth. I cant even use a mouth guard without gaging

[@ortaluis]

It wasn't comfortable! haha thank you for watching

[@funaicha1]

Wow 80....Im at 56 and ive never been above 60.

[@pereiralima7656]

Brasil

[@Hendre2]

I had 77 when i was 13, now im 14 and have 70.

[@ortaluis]

That's amazing Endre! Keep it up and thank you for watching

[@shawnat8799]

10 shy of Kilian 😉

[@edwin5419]

5'4 118lb?! Damn. My 10 yo is nearly as big as him.

[@IT_Farhan]

lol, it is surprising but it’s ideal though. EK is 2 inches taller and 115 😮

[@garinbaker_]

yeah exactly it’s the main reason these guys are so fast lol. like really sit here and think about it. 118lb pounds?

[@edwin5419]

@@garinbaker_ yeah I'm almost twice his size at 6'4 227lbs. Crazy.

[@John-tz2tx]

I turned down the chance to do this.

[@juanpared322]

33?!?!?! I tought more like 23.

[@ortaluis]

thanks for that! haha I am 33

[@cyber_crypto]

Shes beautiful