Can Your VO2 Max Actually Change with Training?

[@craighoover1495]

I am 63 and from June to November my VO2 Max went from 32 to 48. I rode 32 miles either on a flat course or on some rollers (small hills) a couple of times a week with half hour swims and some weight lifting thrown in. I am looking to get even better this coming spring.

[@dignes3446]

That is inspiring. Thanks for sharing.

[@zippydoo9533]

Glad reading your comment. I'm 64, walk and lift weights. I got a poor score on my fitness watch and it bummed me out when I seen a score of 30 putting my fitness age at 77 years old. Hopefully I can at least get vo2 max in the normal level.

[@Thegreat772]

Awesome thanks

[@IaintAI-m9d]

​@@zippydoo9533don't get discouraged. I got my vo2max to 52 at age 65. I did it by learning from a variety of methods. Then did it by feel, and a lot of pain, sweat, and relentless effort. You can do it.

[@MikeLibbie]

Post your lab results.

[@onyong123]

you guys are great. THIS is why I choose Trainer Road over Zwift. Keep it up!

[@jeffbaker7249]

@6:20, the right comparison to cars is not bore & stroke, but displacement & RPM. But an apt way to think of the way we can increase blood volume at the same heart rate (performance gain) or maintain the same blood volme at a lower heart rate (efficiency gane) (or something in the middle of those two extremes).

[@xGshikamaru]

Long story short: extend cooldown, free VO2Max, quite nice! I notice when I stop commuting by bike which I always do in zone 1-2 I feel worse. High intensity takes a huge toll on one's nervous system, I think you can only work so much at those intenisty, so long slow distance is indeed a possible answer

[@austinbenesh1193]

This is great, definitely gonna set my VO2 max goal at 200 ;)

[@JonathanLee7]

I'd be super curious to see Nate's VO2 now vs. when he got tested. He's improved a ton!

[@michaelgriffiths305]

Great video & conversation on V02. Chad the research papers on Norwegians was fascinating. I'm 41. I started riding on April 1st as my weight was 98.5kg. I started out slowest of my small group of friends. I dug out three lab test's conducted on me in the winter of 2003-4 when at university. I weighed 79kg. My Vo2 in a lab was 63 then 59 then in March 04 it was 66.8. I trained 10-12 hours. My weight is still high eighties. The question I'm asking myself is, on 6-8 hour's per week this winter with Z2 and two sessions per week on the Wattbike what might my V02 move too? I suspect dropping to the low eighties (kg) in weight will clearly help. I'm not motivated to go to a lab but a good 10mile TT looks a great goal!

[@MrJava1593]

I learn so much from your videos! Thanks again for another great informative content.

[@robbiecorcoran1824]

Chad is a legend in the field 👍🏻 it would be cool if he could break/dumb it down and make it a bit easier to understand and apply. (Just on some of the more in depth physiological explanations maybe) Love listening to these videos. Thanks guys 💯

[@TrainerRoad]

We appreciate great idea, we will be better at this! :)

[@marcus.b6057]

7:50 „That’s why the people took Epo“ There we go, back in the day never these days never

[@christophecontant4856]

Thanks a lot for your Channel Nice humour and yes we are able to elevate our level and even comfort in cycling See you happy and it's good to see Bye and thanks again

[@derekmoore6708]

Great video guys.

[@TrainerRoad]

Thanks so much for watching!

[@stevebyrnes9574]

So I'm on my first year of an actual training program and my estimated Garmin v02 max has gone from 37 to 49 since November

[@TrainerRoad]

NICE WORK!

[@billdemarais7254]

Amazing..At age 70 with a VO2 of 38-40 I guess I won't give up yet...lol..Very informative asall your posts are..

[@MA-hb3le]

Thanks a lot, this podcast was Gold

[@avoycendeether8869]

This is the 5th time I've watched this segment. Great job Coach Chad & crew.

[@xaviermelendez2639]

I know this word is over used, but... AWESOME video! Thanks so much, it was really informative. There is hope for us aging Masters!!!

[@jamietown4186]

Awesome guys. After listening to your podcast on my training rides for the last few months I’ve taken the plunge and signed up to Trainerroad. Looking forward to getting faster!

[@TrainerRoad]

Welcome to the team, we're glad to have you!

[@austinbenesh1193]

Question: I live at the base of a massive mountain here in Utah. Would it be a good idea to ride up it every day, or would I have better success in building fitness mixing my rides with flat as well?

[@TrainerRoad]

Hey Austin! This would be a great question to submit over on the podcast site for a chance to get it answered in a future podcast. You can submit your question here: www.trainerroad.com/podcast Cheers!

[@philippedubois2005]

What would be the ideal gap between the 5min Power and the FTP to continue raising the FTP?

[@schumzy]

But wouldn't someone like trainer road be able to do a massive, multiyear VO2 study... User submit certified vo2 measurements, or even average resting hr, and while they do the workouts as per normal, measurements can be taken periodically. Yes some users will fall off, other will stay, but at the end you'll know the exact workouts of the people with the best VO2 improvements. Imagine the general impact, and rep improvement, this will have. No more anecdotes of improvement, but have like 500 user 3 year data.

[@DadBadGaming]

my vo2max started at a poor level when i started running, and has continued to drop since lol

[@thedawntrader1613]

same. But I feel better

[@spooksy1982]

From 2019, my v02 max has gone from 53 to 71 as of yesterday! I’ll be 40 next year so very happy with that.

[@TrainerRoad]

WHOA nice work, Simon!

[@spooksy1982]

@@TrainerRoad Thanks for the shout out guys. It’s really appreciated 🙏

[@spooksy1982]

@@nofoglights7179 Hey, happy to help if I can. I switched from using TrainerRoad (great product that it is) and shifted to a dedicated coach through transition cycle coaching around a year ago. Without going into specifics I train 6 times a week, 1-2 hour sessions in the week focusing on sst, lactate tolerance and other things. The weekends are comprised of longer volume (3-4 hours) of zone 2 work outdoors mixed in sometimes with low cadence stuff, sprints and other things. If you want to know more then like I say happy to help. Forgot to add that my workouts are planned via the coach in training peaks - I either follow them off my garmin or load them into Zwift.

[@lean2281]

You don’t have a 71

[@spooksy1982]

@@lean2281 you’re right, that was a year ago and since then I’ve not been training anywhere near as much. No need to be jealous mate.

[@Advcrazy]

I know I really respond well to more endurance training. So what’s the secret to training 20hrs a week and maintaining a relationship? I’ve been training 16-22hrs per week the last few weeks and it’s really getting to my girlfriend.

[@TrainerRoad]

Hey James! Balancing life and training can be a delicate balance, and you certainly have to set your priorities to keep all aspects of your life in a good state. At TrainerRoad, our specialty is fitting a large amount of training load into a short period of time. We recommend checking out our High Volume Training plan offerings to maximize your training time. Our High Volume Sweet Spot Base plan uses Sweet Spot training to pack more training stimulus into a shorter period of time. The High Volume plan only takes 10 hours per week, and would free up a lot of time to spend with the people you care about.

[@Northwindbreeze]

Other thing is "talking". Talk to y Your gf and find a balance. You have the TR to get you at the top, now you gotta talk your hobby around. Setting up date, taking the time to do what you both love will keep the flame up.

[@JD-pp4mj]

Ride with her!

[@Northwindbreeze]

dude, there is no scape. like me, one day, fell in love, the girl is awesome etc but, my hobbies will carry on following my life so, there is no other solution than having a talk and setting some dates for the couple moments and setting some times where she is aware that is important to you and she won't feel like you are simply letting her outside of your world. Talking is magical! to be honest, easy girls we get them by showing off stuff but hot personalitie girls we get them by having a good talk. Dont give up mate.

[@Northwindbreeze]

@SEAL CYCLE lol

[@MrPeperoni79]

What are good/bad/typical values at which percentage of my VO2Max my FTP is?

[@TrainerRoad]

Hey! There's really no goo/bad/typical value that applies to everyone, as the % of VO2max where FTP falls can vary widely between riders, even though their race performance can be identical. Any 'ideal' percentage isn't a great model either, because a single standard deviation from it encompasses a far majority of rider data, and that data set is still shifting and changing!

[@dcutl]

At 55 y/o my VO2 Max, according to my forerunner 735 is a whopping 47. LOL! It is what it is.

[@sportme6734]

16:10 Thats called waking up for me

[@1pittmanj]

So my question is, and this is related to the Couzens study, but how much of increasing your VO2 is more related, increased by efficiency?

[@TrainerRoad]

Hey! If you want a follow-up discussion on this study with more specifics, please submit to trainerroad.com/podcast and we'll see what we can drum up!

[@leedouglas7080]

Just signed up for TrainerRoad unfortunately I wont be doing the ramp test just yet as my legs are screaming from back to back to back hard rides. Are you guys saying that just sitting on my turbo twiddling away with out any real effort will actually make improvements? adding a 15 minute cooldown after a hard ride sounds so easy...….Id normally just take it easy for the last few hundred yards of a 70 mile ride then hit the bath! all advice welcome :)

[@TrainerRoad]

Adding additional Zone 2 volume to the end of a workout can certainly lead to an increase in fitness. The key to this is that it is in ADDITION to structured interval training, not in replacement of. The structured training is the backbone of your training, and the additional endurance work is the icing on top :)

[@leedouglas7080]

@@TrainerRoad Thanks for the advice i'll add this in thanks ;)

[@_muzzles]

what a fantastic talk A+

[@ingos978]

I had a psychosis and now i have to take antipsychotics. On me the mid to high dose of those antipsychotics had definitly a negative effect on my physical and mental performance. At the beginning of my treatment with 39 years my VO2MAX was probably under 30. After a untrained! old man overtook me on my bike 😊i knew that i have to do something. With ~7-14hours of cycling per week, with a ~30-40min HIIT session i managed to go from ~30 to ~54-56 of VO2MAX in 4 years (according to my garmin watch).

[@veganpotterthevegan]

That watch is nowhere near accurate for VO2 max. They should remove that function

[@aethylwulfeiii6502]

Who’s gives a flying eff about Vo2 max when it’s difficult to measure for real, when you have a power meter and heart rate monitor together which is significantly easier to measure. Power at heart rate, is a crazy east thing to measure.

[@pobarun3980]

I want to improve my vo2max.garmin shows at 34.1.i want to make it atleast 45..my Fitbit shows my fitness is between 50 to 54..pl suggest..

[@xyzct]

Ditch the Garmin and wear the Fitbit. From zero to hero! ;-)

[@michaelgrant8090]

Do you think you guys might develop a Vo2 plan for a 4-6 week block or longer to the plan's part of your website? I know there is plenty Vo2 work arleady sprinkled into each plan but would love to see a dedicated Vo2 plan for the us crazy people out there! Thanks for all you do by the way. i am an avid user and listener.

[@TrainerRoad]

The Short Power Build phase has a very heavy VO2 focus. If improving your VO2 is your goal, then that would be the best plan for you :) Make sure that you complete the approrpriate Base plan first so that you are ready for the demands of such a tough training plan.

[@kyletabor636]

Where do I send my questions to? I’m wondering why my legs tire out before my heart/breathing on my Wahoo kicker but on the road my heart/breathing gets tired before my legs give out

[@TrainerRoad]

You can submit your questions here :) www.trainerroad.com/podcast

[@randygalisky6973]

Same happens to me, not sure if it is in the mind but it does feel real. It is easier to have micro rests outdoors during short free wheels then pickup lost watts with a small surge when you start peddling again

[@aethylwulfeiii6502]

This question is quite silly. To put it simply the question is can you increase your 12 minute power to weight? Obviously if you have the time, discipline and ability to recover and train you can.

[@Nonixification]

"only 10 hours a week" - He is talking about it like thats nothing. Try to run 10 hours a week, every week for a year. Thats not bad at all.

[@simonljungqvist5284]

Running 10 hours a week will strain your body orders of magnitude more than cycling 10 hours a week, you can't really compare.

[@seove1]

I'm going to ask this question before I finish the video but do suanas and steamrooms help with capillary development?

[@darinsteele7091]

If your average power goes up, doesn't that increase your vo2 max? and if you weigh less that increases your vo2 also?

[@randygalisky6973]

Yes, you are correct…..vo2 max is the value associated with your genetic limitation assuming you are perfectly trained. Your vo2 max is trainable up to this value

[@MultiGjuro]

Great!🤷

[@kyletabor636]

How accurate is the Garmin vo2 Max estimator?

[@MyLifeInTheDesert]

Kyle Tabor and how accurate is the Apple Watch VO2 max

[@randygalisky6973]

95% accurate dropping to 90% with error in max heart rate value…..look up firstbeat, author of the algorithm

[@we_thrive]

Vo2 max is also specific to activity. Let’s not forget that..

[@aethylwulfeiii6502]

Weirdly Garmin thinks my vo2 max at cycling is 65, but for running is 60. Silly to even measure it for running when you can just use p.r. times at distance (Speed the thing that actually matters)

[@xelionizer]

"Only 10 hours/week" !? Moving on to another video. Thank you

[@MikeMike-ed8hg]

Sick shirt

[@gardnert1]

Please bring this info to the military.

[@anotheryoutuber_]

the mitochondria is the powerhouse of the watts

[@Thegreat772]

I've got 42 at the moment Garmin watch btw

[@cypriano8763]

SOO, how did greg lemond go from a highly trained 79 vo2max in 1979 to a 94 in 1989

[@Stewartthorp]

EPO

[@cypriano8763]

@@Stewartthorp but, but, but hes mr CLEAN?

[@Nonixification]

People dont understand that vo2max is not vo2max on your garmin device lol

[@schumzy]

yep - garmin, maybe at best measure VO2 capacity at that time. or general aerobic capacity

[@aethylwulfeiii6502]

How does it compare to Cooper test? With cooper test you can just get better at running and pacing to increase the distance you run for 12 minutes. Pushing off the ground with more force, longer striders, faster cadence.

[@pierrex3226]

My mom has never done cardio in her life :/

[@Unwavering137]

Is bald guy a physician or just an "expert"? I appreciate his expertise but where do you get your credentials and information. I am not trying to be a cynic, but am looking for objective information.

[@TrainerRoad]

Coach Chad is a USAC and USAT certified coach with 10+ years of experience coaching athletes from all cycling disciplines. As the TrainerRoad Head Coach, he is dedicated to the study of human physiology and the constantly developing science of cycling. While not a PhD himself, his knowledge comes from peer-reviewed articles and other academic sources.

[@cyc00000]

I'd hope he isn't a typical physician. He doesn't look or talk like one.

[@Behine.DeChilis]

@@cyc00000 What should a typical physician look like? That's an unusual comment. Can't imagine anyone saying that about any other profession...

[@justinbutler3465]

Being in the medical profession myself, what he's explaining sounds logical and accurate in terms of anatomy and physiology.

[@austinpeterson1045]

76 untrained holy shit!!!

[@nberger6984]

My vo2 max is 29. I can’t even figure out how I’m alive.

[@spitalhelles3380]

Don't think too hard, you'll die of exhaustion

[@nberger6984]

@@spitalhelles3380 lol

[@JoshNishitani]

how can people think vo2max is static? its a component of aerobic endurance, are people really that clueless?

[@adityaaima3302]

68 haha I am at 34

[@thomasvmanning]

Repost?

[@cyc00000]

thanks

[@baribari600]

Vo2max can be greatly increased.... but only by getting skinnier.

[@baribari600]

Perry L if your bf% is above single digits, yes

[@baribari600]

divide 40 by what you weighed in kg when you took the test, then multiply that number by what you would weigh at, say, a 15% body fat percentage. could be 50+.

[@le0fonzagoric164]

Poor jokes..make your show better, don' attack constantly attack Lance...he is 10 lvls above you...you just end up looking like a frustrated worms

[@jonieeeeeeeeeeeeeeee]

puns are well deserved...

[@le0fonzagoric164]

@@jonieeeeeeeeeeeeeeee you onow nothing gay jonie

[@jonieeeeeeeeeeeeeeee]

@@le0fonzagoric164 Not surprised that people using gay as an insult support their idol Lance 😅

[@le0fonzagoric164]

@@jonieeeeeeeeeeeeeeee you know nothing jon...nothing about high level sport at all ;)

[@jonieeeeeeeeeeeeeeee]

@@le0fonzagoric164 enlight me please :)