The BIG Benefits of V02 MAX Training | Be a dreamer

Welcome to my latest video where we explore the BIG running benefits of V02 MAX training. In this video, we dive into the science behind V02 MAX training and how it can help take your running performance to the next level.
V02 MAX training involves targeting your body's ability to consume and utilize oxygen during exercise, which is a key factor in running performance. By improving your V02 MAX, you can increase your endurance, speed, and overall fitness level.
In this video, we'll discuss the many benefits of V02 MAX training, including how it can improve your cardiovascular health, reduce the risk of chronic diseases, and help you burn more calories during and after your workouts.
We'll also provide you with practical tips and techniques to help you incorporate V02 MAX training into your running routine, including high-intensity interval training, hill workouts, and other challenging exercises.
So if you're a runner looking to take your performance to the next level, or just someone interested in improving your overall fitness, be sure to watch this video and learn about the BIG running benefits of V02 MAX training. Don't forget to like, comment, and subscribe for more great content!
Thanks to Matt Welsh runner, and Inta (@james.creates) for footage.
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[@BrandonTmusic]

Strangely, all of the online advice is so focused on slow zone 2 running which obviously is still good. But as SOON as I encorporated intense Vo2 max sessions once a week, my zone 2 runs became easier and at lower heart rates almost immediately. I saw a bigger benefit personally from Vo2 max sessions compared to constant zone 2 runs.

[@brum293]

Both are needed. That’s why the 80/20 regime have gained popularity.

[@CarlosAguilar-in3ex]

The reason why they make so much emphasis in zone 2 training it’s because the majority wants to run as fast as they can every single session leading to overtraining or injuries. But for sure we need higher intensity after you have a base. Normally the recommendation is 1-2 months of moderate volume, mostly to train your muscles with moderate intensity and also your heart and respiratory muscles and then buuuum incorporate some sessions with high intensity and depending which part or your program you are, put more or less focus on it 😊

[@chrism5433]

Exactly. Good base , with the vo2 session.cheers

[@WhydoIsuddenlyhaveahandle]

I noticed this too! I have joint problems, so sprinting while running often leads to injury, but once I added super high intensity elliptical once a week my runs got so easy

[@joeyzhao465]

Most coaches emphasis zone 2 training is because is overlooked especially for young runners. A lot of runners start too hard and easily get frustrated. Of course low intensity and high intensity training are both important.

[@NatasaM]

It's so reassuring to know that even Olympians feel nervous before this kind of session. I thought it was only me being a scared kitten. Thank you 🙏

[@gudboyngdisyerto]

the intimidating workouts are also the most satisfying once done

[@deepazure]

Training never gets easier, you just run faster...

[@jt.8144]

Powerful INTRODUCTION. Thanks Stephen for setting the tone for your video.

[@kevinwoodin9939]

This is great, thank you for the extraordinary content as always. Keep on keeping on.

[@Masters_Sprinter]

Another great vid! As a late 50's Masters runner I make sure I get in a VO2max session in every 10 day block from a "use it, or lose it" perspective as it is very easy lose but hard to get back as you age.

[@stephenscullion262]

Agree, and often then you can struggle in training "feeling out of breath" a few of these kinds of sessions can move things forward.

[@db4487]

V02 Max is not the limiting factor in running faster. I think the information in run elite's video will help you. I disagree with him on some things (not in this video though). m.kzbin.info/www/bejne/hYOUYpx9o9Rrgdk

[@JohnBirtchetSharpe]

Happy Paddy's day Mr Scullion

[@TheWelshRunner]

Great video. I love how you explained everything so clearly. The what and why of the session and how it fits into your overall training block. Awesome to meet you out in Portugal and I am looking forward to following along as your fitness continues to build.

[@SouthernPiper]

Loved the intro. And the video and info too. Great advice and has helped calm me a bit for my own upcoming race later this year 🙏

[@ontrider]

The intro to this one is 🔥🔥🔥

[@stephenrobinson4449]

Thank you. The introduction was just what I needed today! Keep pushing!

[@anthonymckinley1757]

😊😊f😊😊😊😊

[@chrisvanbuggenum871]

Keep up the good work!!

[@aloneboarder]

Man, thanks for a very uplifting introduction

[@nenetsusa6566]

Another great video, thanks for getting back to me on strava

[@user-qs4yj4ux2k]

You are great, hard working athlete. You are my motivation!!!

[@emf6621]

Was great to see your Portugal content, while I keep slogging away at my treadmill :')

[@marcofrey2903]

Love your positivity, Stephen.

[@Kudal196]

Great Stuff and Very Good Explanations!

[@yeahhhhh9209]

Great tips thanks! in my opinion vo2max and speed training in general are crucial, very important for runners especially recreational , amateur ones who like me do not have time or the will power to train 10-15 hours per week and cannot afford to put on long miles per week.. so i always make sure to have at least a speed session per week ,even if i just run for 20 kms in total... and at least a vo2max session per month, ideally once every 10 days would be perfect.

[@AranErlich]

Thank you, that cleared some points of me 🙏

[@humbertoverdugo1]

I'm fired up by your intro 💪 🔥

[@RobertNaik]

Happy paddy’s day! There is direct correlation between vo2max and longevity. So it’s important for everyone.

[@JayRappa]

This was very helpful. I’m starting speed work again tomorrow (but not looking forward to it lol)

[@RaoBlackWellizedArman]

Excellent video as always. Last year I did lots of VO2max-type sessions and tempo sessions to improve (among other types of sessions of course). These types of sessions are probably the ones that are promoted the most by atheletes and running channels. Sadly tho, I didn't improve much. I stagnated for a whole year. This year, I changed my speedwork sessions. Instead of doing hard intervals, I do hard sustained efforts, all out. These efforts are brutal, but short because of their pace (less than 10 minutes). Interestingly, I've seen massive improvements in my paces. Every one of these sessions seems to be doing wonders to my speed. For now, they have their biggest effects on my shorter race paces, that is 3 or 5K. But I know once I can establish a good pace at these distances, I can extend these paces to longer distances such as HM and eventually FM.

[@Gnilesington]

Well, you can’t look at each year in a vacuum. You can’t really prove that this year’s sessions would be as effective without last year’s vo2max-session 🤷‍♂️

[@RaoBlackWellizedArman]

@@Gnilesington No I can't and I don't intend to. Please do the training you think is best for you. I will do what I think can best move me forward.

[@GaryJahman]

Motivational intro was 🔥

[@artisdude9162]

great job

[@nortonkelly8460]

I did zone 2 over the winter and noticed very small improvement, I found it difficult to even run at all in the HR zone, until I dropped them and did only intervals or long runs for over a month, imo zone 2 is a good way to increase volume without the need for extra recovery, but it's certainly not needed for improvement,

[@velloceti6898]

Great video, Stephen! Loving the content you've been putting out on this channel. It would be really interesting to see graphs of the various metrics you're tracking over time and providing a retro on what's happening in them. Seeing the variability and noise would help reinforce your message about day 2 day ups and down. "If Stephen experiences those kinds of fluctuations and delayed progress, it's okay if I do too."

[@stephenscullion262]

What metrics do you mean?

[@velloceti6898]

@Stephen Scullion - Olympic marathoner I'm mainly thinking of the lactate vs. speed (I think) graph you've discussed in our videos. But I suppose that's an interesting question, too. What performance metrics are tracking over time, and how do you compare them? For example, lactate vs. speed, or pace vs. heart rate, etc. How are you measuring the effectiveness of your training over time?

[@danebailey1291]

@@velloceti6898 well if he’s able to run better times at the same race distance then his fitness will have probably improved

[@Sana-rm6zx]

I luved the intro 🤍👍🙌

[@paperjourni8964]

OMG I nearly got a heart attack when that subscribe button popped up lol 😅 thank you for this very helpful video!

[@stephenscullion262]

Haha was it too loud.. sad face..

[@vikroy3777]

Did a vo2 session today. It was supposed to be 7x3mins however I managed to program an extra rep on the watch so it was 8x3. The extra one didn't feel so bad.

[@ibmor7674]

Man you a beast

[@TheUncleshady]

I wish there was a video that addressed low VO2 runners in general. I'm 48, 5'8", 161 lbs and my VO2 is 29.5 according to the smartwatch. It's a life or death struggle to go fast for any period of time. I wish I knew how to fix this.

[@Spaxcore]

4 sets of 4 minutes at max effort and then wait til your HR comes down about 130 in between sets. Do that once a week around the rest of your running. Repeat.

[@Sagargurjar10k]

Mr. Scllion 🎉 ❤ all'the best for next merathon

[@markmacfarlane3169]

Regarding a morning VO2 Max session, there is no need at all to eat beforehand on that day. The average man will have way more than enough glycogen stored from eating the night before to perform at full capacity. I can attest to this from my own sessions and I see no lap differences between AM and PM. Well I say that but my AM times seem 2-3 seconds per 800m interval faster but that is probably because I am lighter then.

[@runningdegen]

Let’s f-ing go

[@Beinhartwie1chopper]

Which lactate meter do you recommend?

[@chrisevans2456]

Nice video, always been tought that vo2 max training had to be over 2 mins e.g 3 mins would be 1 min vo2 4 mins would be 2 etc...nice to learn that interval type training can also benefit your overall vo2.

[@stephenscullion262]

You can also build to (BEST V02 session) lets say 5 * 3-4 mins is the BEST V02 session, most people can't just rock up and do 3-4 minutes at V02 effort, and so these sessions can build in (volume @ V02) 1 min, 90 secs, 2 mins etc.. until 3-4 minutes when you're ready to handle that physically and mentally.

[@chrisevans2456]

@@stephenscullion262 what would you say would be best, 1 tough vo2 session every 10 days or a less stressful pat clohesy type training but more often, always found rob de castella and monogettis training fascinating to look at. Thanks for replying!!

[@na-dk9vm]

Stephen, im a 46 min 10k runner, i want to break 40 mins. Do you think treadmill training is good for maintaining/ increasing fitness (as long as its a tough session and theres an incline on the treadmill, to make it like running outside) thanks

[@HS99876]

👍👍👍

[@Sagargurjar10k]

You are very good video and soon 🔜🔜🔜🔜🔜🔜🔜❤🎉

[@themrturtletech]

Hi Stephen. Are you going to release a half-marathon specific plan? Thanks, -Cian

[@stephenscullion262]

Yes working on it now, will be ready in the next few days.

[@jorgealfaro2602]

Hello Mister I’m 48 years old Amateur runner Want to be coached need for advice and a personalized running plan Seeking my best PR But struggling with time to do it

[@buttsniffa7469]

First

[@lowzyyy]

Isnt vo2max genetically set and you can do very little to change it?

[@diogonottaransolin3766]

The adaptations in vo2 are not permanent? 😢

[@brianmcnamara2853]

Hi Stephen. Quick question about your Running Masterclass course: When you buy it do you keep it forever, or just the duration of the course? I'm training for an Ironman and it would be deadly to use this as a long-term tool for my running.

[@stephenscullion262]

Yes forever, ha there's 12 hours of tips (It might take people a while) but you have access forever.

[@brianmcnamara2853]

@@stephenscullion262 that's brilliant. I think I'll go for it then!

[@stephenscullion262]

@@brianmcnamara2853 let me know what you think about it if you do :)

[@brianmcnamara2853]

@@stephenscullion262 I went for it. I have to say, I’m loving it so far. There’s so much knowledge and advice that I didn’t know that I needed, and it translates to other areas of life too. It’s seriously good value Stephen. You’re an excellent mentor!

[@stephenscullion262]

@@brianmcnamara2853 Yes I wouldn't push as heavily as I do if I didn't think it would help people a lot. I know you'll love it

[@satellitetvIreland]

Stephen I do all my running on trails , so I have very little experience of track running so what shoes would you recommend for a fit 58 year old

[@runfreeultra]

6 x 3 min hill repeats @ VO2max is a great session for trail runners and reduces impact 👍

[@stephenscullion262]

Yeah uphill is awesome.

[@abdallahrashed1947]

What is the difference between vo2 session and LT session

[@LucasPinheiroveg]

Different zones. Z5 is higher, takes more time to recover.

[@buttsniffa7469]

Are 400's not too short for vo2 max training?

[@stephenscullion262]

If you can get your system / effort level up to V02 type effort in 400ms then it's ok, but the short rest and 200m jog, doesn't allow the system to totally switch off, which means it's not really just 400m, but you're right in thinking up to 3-4 minutes reps can help also, (I will get to there, but not session 1) "another kind of lesson there" help the body, and don't go straight to 3-4 minute reps etc.. prerequisite.

[@buttsniffa7469]

@@stephenscullion262 okay, so the 400 repeats have a cumulative effect. Thanks for explaining 👍

[@LuisDiaz-kn1yo]

Thanks Johnny Sins

[@alanshrimpton6787]

Slower people, would it not be better to stick with the 60sec and not go so far and may be do 300m with 300m recovery jog. I'm 59 years old and that's what I do with my 1min repeats which gets me about 290-300m not going flat out

[@stephenscullion262]

Perhaps 300m, with 150-200 jog

[@kaysville_utah]

I think the drone pilot had too many pints before the session

[@stephenscullion262]

Haha, he did pretty good, but editing videos is taking me far too long sadly to nail down what he did.

[@155Michel]

Who builds a track next to a highway? I hope your home track is much further away than this from busy traffic.

[@jacobvandermeulen1970]

this is not a highway. It is in a town!

[@chrism5433]

Would be nice if work, family and sleep was easier. Mind you when i was single it was way easier lol thats life 🍺😅

[@greganikin7003]

Best VO2max timing i learned from scientists is 2:1 work:rest ratio, so you ran 40 sec or 60 sec and then you rest the half of it so you get max time spent on your VO2max level rather then doing long sessions. Look how he is doing 64-65 400 m and resting for 60 sec… may be later he will cut it to 30 sec rest and get the max stimulus.

[@Anza_34832]

🇬🇧..?

[@lonewolf2398]

great vid as always but why can't you just talk normally haha

[@SergiuSalcau00]

Do you have kids?