What Is VO2 Max And How Can You Increase It?

[@runningchannel]

If you’ve found this video useful, PLEASE give it a thumbs up on KZbin. And leave us a comment below if you have any questions!

[@daveadams3989]

The Running Channel no i didn’t

[@starwarsroo2448]

Yeah it was useful. Check this out kzbin.info/www/bejne/l3akpGuEh7uZj6c

[@StoutProper]

The Running Channel what's a half decent vo2 max for someone who exercises regularly say 3 or 4 times a week?

[@Aaqilissack5873]

nice my new watch Gt made it watch this

[@ltirkey9991]

Can v do these excercises per day??

[@blackbird5634]

My fitness goal is to clip my toenails AND be able to breath at the same time.

[@yogeshganpule2695]

Hahaha

[@glidercoach]

Hey come on, you've got to set some realistic goals here.

[@blackbird5634]

@@glidercoach ya cut me deep there. I tie one shoe at a time and if i pull on a sock too quick, i'm edging towards the darkness.

[@glidercoach]

@@blackbird5634 No... really? Are you not well? If you're ill please accept my whole hearted apologies.

[@blackbird5634]

@@glidercoach just flabby and pushing away more potato chips than doing push-ups. 'the ox is slow, but the earth is patient.'

[@vnandrew]

As a kinesiologist, this is a pretty accurate tutorial on VO2 max! Well done.

[@runningchannel]

Thanks very much 🙌

[@khue6377]

vnandrew So what other exercises would recommend if you hate running.... what other devices can you use to measure the VO2 ?

[@zainm1420]

@@khue6377 VO2Max can be measured on a cycle ergometer, a treadmill and few other lab based protocols but it requires the use of Douglas bags to collect all the oxygen exerted! hope this helps

[@zac1672]

Zeek Banistor cycling, swimming or ergos 🤔

[@zac1672]

Zeek Banistor 😐ok.

[@richskater]

Remember what Anna said about your watch being an estimate! If you see your VO2 drop a point on your Garmin, don't freak out and get upset. Speaking somewhat specifically about the Forerunner 935, I've seen it waver up and down quite a bit. Several times I would finish my run and speed over to see if my VO2 improved just to find that it dropped a point and now Garmin has my Training Status listed as "Unproductive". It used to kill me and really get me down on my running, to the point I even took some time off once. "Unproductive", I hate that word. 😡 After a few months of frustration I found an article that claimed the First Beat tech that Garmin uses wasn't taking into account the outside temperature in the VO2 calculations. So when it's hot, we typically slow down or work harder to keep pace. First Beat would detect this loss in pace or increase in work and assume that you've loss fitness, and that must mean your VO2 went down. In reality it's just hot outside. I've never dug into all the Garmin update notes too see for certain, but I do believe this has been corrected now. The point is that regardless of manufacturer, these watches are just estimating. Even worse than that, they're using data they've already estimated to estimate new data. We all know that HR monitors are estimates, and then they use that estimate to estimate your VO2. So yeah, don't let that number be your sole factor for comparison. Remember to take into account how you feel!

[@runningchannel]

Absolutely spot on Richard! Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@StoutProper]

Richard Speir so what's a half decent vo2 max then?

[@albinjohansson5049]

On the new Forerunner 945 Firstbeat does take in to account the temperature and your altitude acclimation

[@richardblom4358]

I have noticed the same fluctuation with my forerunner 735xt. I noticed when the temperature was rising my vo2 max stayed te same and eventually dropped. But also when I am running on the track my vo2 max rises with 1 or 2 points because you get a higher energy return of the track surface.

[@tonybarfridge4369]

Richard Speir nor would it account for dehydration which slows us even more

[@ftmhome]

You have done a better job explaining VO2 Max than most. Thanks

[@runningchannel]

Thanks! And thank you for watching 🙌

[@Loppy2345]

TL:DR - run 2 minute to 4 minute intervals fast to improve your V02 max and get faster. Many 'casual' runners only run at a steady pace, which does not make you faster.

[@tonybarfridge4369]

Loppy2345 how many, and how many should an older person do?

[@adamsmith3413]

Why should that be the goal if fitness is the goal rather than a specific timed event? Mixing it up is good but there is a correlation between extertion ad cardiac morbidity.

[@GoIrish8]

@@tonybarfridge4369 my coach generally has us do this: -10 minute warmup -4 × (4 minutes hard, 2 minute easy jog) -10 minute cool down This should be a continuous run; all in all 44 minutes

[@dipsyteletubbie802]

Steady pace running (low intensity) helps a lot in improving speed at VO2max. Needs to be done alongside intensity according to elites and lots of research (from Stephen Seiler etc)

[@parzivalw.1180]

MJBCuber does this work well for you or your team? I’m trying to not be out of breath all the time on the field

[@wolfsrule100]

Very interesting video!! Though as a Florida resident I kinda had to laugh at finding a hill. Everywhere I run is flat 😂

[@maewer1177]

Lol I know the feeling as a Florida native. I have used a treadmill for hill repeats but that gets old to me. I have found a good bridge that has a sidewalk and have been using that. Bit noisy and windy but less boring than the tradmill

[@jimoconnor8597]

Head near Gainesville or Orlando. Plenty of tough hills there in FL.

[@bullmeatt]

i live in banff theres nothing BUT hills lol. trying to rehabilitate my foot to get back into running and the only flat ground is the gymnasium at the recreational center

[@jamesheseltine2011]

Michael Ewer sidewalk? You mean pavement! I joke 😉 🇬🇧🇺🇸

[@DC118877]

The Cooper Test is another good DYI way to calculate your VO2Max. Run as far as you can in 12mins, then calculate your VO2Max = (Distance in meters - 504.9) / 44.73 Mine has always come out fairly close to what my watch states.

[@runningchannel]

Interesting! We know the Cooper Test isn't accurate for every one, but definitely worth noting! Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@FreeLancerLondon]

Thanks for this formula. I'm trying to get back in shape. Ran 12 minutes this morning on treadmill and achieved 2095 metres. Giving me a VO2 max of 35.5. Not bad for a 64 man. I can use to track progress. Thanks again 👍

[@filmic1]

Nice explanation! I'm a 67yr old T2 diabetic male and do three 4km jog routines week. I don't pay attention to my VO2Max on my Garmin 235 as I'm not strictly performance oriented. My goal is just good cardiovascular fitness and mental health. I do pay attention to this TE (training effect) value my Garmin gives me. I'm happiest when I get a 4.2. I used to be morbidly obese which motivated me work towards completing/finishing two Montreal 1/2 marathons in 2008 and '09. (I finished... don't ask me my time... )

[@humility-righteous-giving]

Woohoo💪

[@bigmartin]

Best running channel by far. I’m struggling with everything since being put on beta blockers so this kind of stuff is really helpful

[@runningchannel]

Thanks Judo!

[@steveeb9567]

One of the very best ways to increase Vo2 max is cross country skiing. Clinically proven, ask Dr. Max Testa.

[@runningchannel]

This is true! Not a lot of people have regular access to cross country skiing, sadly

[@catgames2290]

@Man In The Arena i think its not about the skiing but about the altitude and the raw o2 in the mountains

[@oliviauram1576]

Is it normal to have a lower VO2 max if you're younger? I have a VO2 max of 43 and I'm 13

[@goncalodvd]

A sligth improvement ?? I followed this for 2 months and had an increase of 10 points in the VO2 max. "Sligth improvement" is the understatement of the year miss :D Thanks for this !!

[@jiburpak539]

How did you measure it?

[@goncalodvd]

@@jiburpak539 Amazfit Stratos and confirmed on a stress test (dont know the exact name in english).

[@jamestelfer9283]

Some good clear advice. One small detail I would add on the suggested workouts is that it would be worth including the recoveries. The longer the recoveries the more it will allow more emphasis on your VO2 effort. combine with an endurance session of longer duration and shorter recoveries as another session of the week and you're going to run a quicker 5k.

[@alanchadbone7834]

I don’t do any speed work other than my running clubs weekly hill sprint session. With this session alone I have managed to reduce my 5km time by 6 minutes and my 10km by 10 minutes. The thing with this session is we start off with x4 30seconds (first being easy, second being moderate, third being a little faster and fourth if you have that extra gear go all out), we then move to a different hill where we will do x3 60 seconds and this hill tends to be steeper and longer(again first gentle, second medium and third all out), third hill is x2 20 seconds and then a further x2 15 seconds (our coach normally says run at a pace you are comfortable with due to other runners abilities) but I’ve found this session invaluable to my running. Not only have I got faster but I am no longer afraid of hills and welcome a hill like an old friend 😂

[@runningchannel]

We LOVE hills! Sounds like a great session 🙌

[@robertharvey3469]

That was the best explanation I’ve found. Great work

[@movdqa]

I've started working on this and went from 30 to 40 in a year. I figured that interval training is the best way to go and I like to do 1/4 mile intervals at slightly faster rates each time. Goal is 45 which is apparently good for a senior citizen.

[@zachbunch8701]

A 20 year old in moderate shape, more or less, is expected to be around 50-60 so yeah anywhere near that as a senior would be fantastic.

[@minds777]

@@zachbunch8701 an average 20 year old running 4 miles in 50-60 minutes? I doubt that very much. I would say around 35 minutes

[@zachbunch8701]

@@minds777 think about what an AVERAGE person does…most aren’t running period let alone several miles and in a good time.

[@minds777]

@@zachbunch8701 I just searched up the average 5k (3.1 miles) for a 20 year old which is 29:27. Where could of you possibly got 50-60 minutes from for 4 miles?

[@zachbunch8701]

@@minds777 that’s taking data of people who HAVE run a 5k not the average person who isn’t running a 5k or at all.

[@markfindlay8636]

If you get your weight down , your vo2 max increases and it's actually a double bonus as you also don't have to work so hard carrying less weight making everything easier.

[@ASMRchildrensbookreading]

I lost 16kg. And didn't get faster. So my VO2 max went down.

[@FaithNeedsYou]

I did, I was 86kg and terribly ran 2.4km in 10:15, dropped down to 78kg and ran the same 2.4km in same track at 8:34. Obviously I kept training my runs & strength but I didn't feel as heavy as the weight I was dragging at 86km.

[@rionas8031]

Gareth Wilcox has to o o

[@Trotskyification]

I would be interested in how age affects VO2. I assume it declines with age - but how quickly? Any age related tips?

[@videosuchen]

The sports medicine says that the VO2MAX value decreases from about 30 years each year by about 1%. However, training in old age can increase the value by up to 20% compared to an untrained person. So if you have a value of about 45 ml / kg / min at the age of 30, you have to assume that the value at 70 has dropped by 40% to about 27. But you can increase this value by 20% to 33 with good training. I even have a VO2MAX value of 60 at the age of 70, because as a young man I had competitive sports and at that time had a value of 80. Through training I was able to prevent the value from dropping below 50. It is important, of course, that you keep your ideal weight even in old age.

[@indybill4]

Karl Decathlon I am 58 and have a vo2 max of 54 and thought that was excellent. But I can still beat 20 year olds in 5 and 10k runs.

[@felix-antoinelavoie3726]

@@indybill4 VO2max doesn't explain the whole picture, 54 mlO2*min*Kg is very good indeed for a 58 years old. Technical abilities, muscle coordination, lactate threshold, strength, equipment, nutrition and a lot more factors other factors play a role in a the execution of a performance

[@videosuchen]

@@indybill4 My competitive sport was cross-country skiing. Now I cycle about 10000 km with the road bike a year and do roller skis in summer and cross-country skiing in winter. And twice a week I do strength training and coordination training. But no more competitions.

[@vnandrew]

This is a good question. From the literature, it seems that there's a slight correlation between VO2 max and age, but there are MANY factors at play (such a diabetes). The one thing I do know is that continual training as you age is exceptionally beneficial because of angiogenesis (the formation of new vessels) and as we already know, the more vessels you have, the more oxygen is being transported. And people can create new vessels until the day they die.

[@deldridg]

Very well presented and thank you. At 52 I'm working hard to rebuild my fitness and are getting back into running and cycling intervals, as I did as a younger man. My young kids are extremely competent and enthusiastic runners and I have to do this to keep up now! This video was very informative and your presentation style is lovely! Cheers and thanks from Sydney, Aust - Dave

[@runningchannel]

Thanks for watching Dave!

[@m0insen]

The avg. vo2max of untrained male people is 35. not 42. (see Guyton/Hall: Textbook of Medical Physiology)

[@northernninjarunner5506]

Great video explaining about VO2 Max, the Forerunner 235 varies with its results and some days it’s high and some days it’s lower. Checking online the local college can test it so will have a look to see what they offer. 👊

[@runningchannel]

Sounds good to us!

[@xShuus]

Garmin VO2 max results are absolutely off. Do not trust them at all.

[@gyozakeynsianism]

Do you use a chest strap for HRM? The on-device HRM is old tech on the 235. With my 235 I use a chest strap HRM and that tends to be reliable. I get very consistent VO2 max results (which FYI are terrible lol ...)

[@northernninjarunner5506]

@@gyozakeynsianism If you want true VO2 max you need to be in a lab environment and get it tested correctly

[@askingwhy123]

"Live high, train low" is the current best practice for using altitude, not training high, since it reduce your ability to perform.

[@runningchannel]

Interesting you say that - we have a video coming very soon all about altitude training! Don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload it - and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@mahalkita7351]

SomeAssemblyRequired I got frendz n low placez 😎

[@PokePresto]

Im a bit confused: My vo2 max has ever since i started monitoring it been at araound 32-33 but after 3 weeks of of aerobic excersize it has risen to 38 is this normal?

[@dillon1012]

Yes

[@chrisplatten2293]

I hadn't looked at my Garmin estimate for a while and was pleasantly surprised to see a steady increase in the last four months after a long flat spell. It probably explains why my last two parkruns have been my fastest ever. I might have to try those hill reps I always find an excuse not to do. The other related Garmin stat that made me chuckle, is that apparently, I am in the top 1% of my age and gender group. At least that is a 1% I can be proud rather than ashamed of.

[@runningchannel]

Don't forget Chris, comparison is the thief of joy! Unless you're comparing yourself to yourself of course - and it sounds like you're definitely on the right track! Ps, please hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@Invisiblebullet89]

Best way to improve vo2max is to run 800 meters than pause for rest 1 minute than do it again few times! This way I improved it!

[@runningchannel]

Thanks for sharing!

[@Runner8617]

So where do I find a lab that is willing to test VO2 maxes??? At a hospital?? Never seen them or heard of them being advertised, and I have always wanted to check mine!!

[@gilliesuarez]

Today for cross country we had a banana relay race which was 6x800 meters with your partners effort for your rest. And a banana for the relay batton

[@tommyharris5817]

Studies show Garmin watches to be very inaccurate in measuring heart rates compared to a chest strap. Keep away from sports watches!

[@thomasmcgillivray3997]

I remember reading that there are 100% natural substances available that replicate the banned EPO drugs, & that these all natural substances comply with with all sporting codes both national & international.

[@Alithegreat1980]

Nice video , well presented and you made it simple to understand for beginners

[@marlenatopple8472]

Is weight a factor in VO2 max estimates by fitness trackers? I.e. will the heavier of 2 runners of equal fitness get a lower VO2 max estimate?

[@redpilltattoo]

Increase VO max and power to weight ratio, drop a lot of weight quickly: ✓Master cleanse diet. ✓The Snake diet. I would do this in the spring, after my winter training in the off season for cycling. I had great results 👍

[@barryalexander2909]

I seem to recall that there is a calculated correlation between time taken to run 1.5 miles / 2.4km and VO2Max, which was the reason that UK military and other organisations adopted best effort run over that distance as their standard fitness test in the mid-80s.

[@wanwandokko]

Spot on. From memory 11mins to complete 1.5mile with full kit

[@adrianortiz6855]

Cocky Jogger: " My Vo2 Max is 70" "Is that good😂"

[@DaHuntersTrophy]

Louis in the dog cage

[@bigteno4597]

Love the channel. Guys I tend to get heartburn when running. How can I avoid this please?

[@olmanriver2355]

tenodogblu How soon before you run do you eat, or drink? It may be something not agreeing with your stomach or you may be too full. I used to get heartburn, but would eat an hour prior instead of 15-20 minutes, and that helped me.

[@bigteno4597]

@@olmanriver2355 Hi Forrest, Thx for your reply. I usually leave it at least 2 hrs after eating a meal. I think you may have something though, after revaluating my eating I feel I may be eating too much. Thx again.

[@nkoeppen]

Eat healthier

[@ridhwanr8262]

Check for gastric reflux disorder. When you run your abs muscle tense hence pushing the stomach acid up. Other symptoms could be hoarse voice upon waking up.

[@MarkBunoy]

Do a fasted run. So as soon as you wake up, don’t eat or drink anything, and go for a run

[@cac7865]

Love Anna. New subscriber and I think this is a brilliant running channel. I've just found my VO2 max on my Garmin - i didn't know what it was but now I do. Thank you Anna 👍

[@runningchannel]

Awesome! Welcome to the fam!

[@amrkorshoom8208]

Hai , can I use HIIT for one minute fast run ,and one minute walk to improve my vo2 max for about 7 km, kindly need your advice thanks

[@NitayNostrasifu]

men have more? I call a protest... Gender VO2 Max Content GAP!!

[@RH-pz1du]

This is helpful! Thank you. Fuel is always a factor when talking about the mechanics of racing... The topic isn't complete without noting that nitrate rich vegetables have been proven in clinical nutrition studies to increase efficiency - like greens including watercress and peppermint, beets, etc. Eg., Peppermint tea for 10 days can maybe take a minute off your 5K! And vinegar. Genetics is not perhaps as important as nutrition... Consider the nutrients which are fueling your cells! I can't believe trainers don't talk about this more, it's like a secret weapon, it can make a tremendous difference. Go to nutritionfacts.org and search exercise or sports nutrition.

[@masterlionofficial2031]

Thumbs UP on this Video! Well done keep doing this AMAZING info for all runners around the world.

[@runningchannel]

Thanks!

[@chasiu75]

I would freak out of there was a huge caterpillar climbing on my neck. 😨

[@SAR0311]

What if you're a fat 39y/o sedentary American who was drinking, smoking and living off greasy fast junk processed food and microwaveableTV dinners for years and has never worked out before and gets tired/out of breath laying in bed? You wouldn't be able to last enough to find your VO2 max in the lab. And the time durations of the intervals, sheesh.. Asking for a friend 🤥

[@marcussmith4913]

jesus christ just tell me what it is

[@MrQuijibo]

I keep getting told to do hill training to improve but I live in the Netherlands 🙈

[@hawleygriffin1800]

"There's a strong genetic link as well . . . ." In other words train to your heart's desire, get the most out of your potential, but Katelyn Touhy is still going to run away from you like the Road Runner runs away from Wiley Coyote.

[@16kcostello]

Does having iron deficiency have anything to do with it? I feel like as It has gotten warmer my ability has goetten worse. I feel like I’m going backward. I’m more than halfway through a marathon training block. I know it isn’t entirely accurate but I was at 36 when I started and I’ve dropped to 34

[@runningchannel]

Iron is necessary for oxygen transport and energy metabolism in the body. Both of these are a vital part of fuelling aerobic exercise so yes, you can experience a decline in exercise capacity and VO2 max if you are iron deficient. There are lots of really great stidoes out there where you can find out more (Anna)

[@Yahalom-ih3hn]

Thanks for explaining! Although HIIT sets are made to be shorter than 2 minutes generally as one is training at max intensity it’s usually 30 seconds to 1 minute isn’t it?

[@zainm1420]

Hi, Great video. Wondering if you could direct me to some articles on the VO2Max? (what it is, how genetic, individual factors affect the VO2Maxand limits it) Thank You

[@runningchannel]

Thanks, glad you enjoyed it! There are lots of really interesting research papers on the National Center for Biotechnology Information website about VO2 Max, like this one www.ncbi.nlm.nih.gov/pmc/articles/PMC5688475/ Hope that helps! (Anna)

[@josemilian4167]

health tracker says vo2 increased. How do you know if your vo2 max has increased though? anyone here know?

[@CrystalChristianStore]

My Apple Watch ⌚️ said today I have low cardio fitness! I can’t understand what means this😔

[@rettbull9100]

KG wth is that am American I don't understand..jking. Just wanted to keep the stereotype going.

[@nortonkelly8460]

My garmin watch says my VO2 max is poor and i'm older than I should be despite running further and slightly quicker than I ever have (still fairly slow) and since I started using it, it went down despite that improvement. For example, at 1st I struggled to run even 5k, at 13min miles now I run 10k at 11 min miles but my vo2 max went down, lol

[@runningchannel]

Don't worry too much about the measurements from your watch - we hope you keep enjoying your running and seeing improvements!

[@dragonchr15]

Somewhat related, but the New England Patriots won their now legendary comeback Super Bowl in the 2nd half because they had better conditioning than the Atlanta Falcons. WR Julian Edelman credited all the hill sprints their coach made them do for their superior performance.

[@runningchannel]

Nice fact 😎

[@WatcherofVideosSometimes]

Just so people know, using VO2 max to try and predict your race times is a bad idea, you certainly won't see me running any 2:20 marathons that I'm supposedly capable of! No chance!

[@runningchannel]

Totally agree Dan, it's a good guide for people to see where they're at fitness-wise, but running economy will dictate whether an individual can take advantage of their VO2max. Either way, good luck with your running!

[@antoniagreen1108]

thank you for this great video, as always !

[@runningchannel]

Thanks for watching! 🙌 Ps, don't forget to hit 'Subscribe' and tap the bell icon so you get notified when we upload new videos about running - there's new stuff every week and it'd really help us out if you subscribed ☺️ (it is free after all! And you don't get much for free these days)

[@believeinjesus8300]

I recently noticed that I will get easily winded or out of breath in the gym lifting weights. Will running a bit help improve my ability to recover.

[@kenmorrisproducer]

Anyone else hear the average V02, get excited, then hear the elite level? Here I thought I was special at 58! Haha

[@TheRedSatan10]

my VO2max reduced from 34 to 32 this week. Im officially a potato

This video has left me a bit disappointed in myself. I've always been highly active throughout my life and had about 2 year's break due to knee surgery and then covid lockdowns. I'm now back to running 150+km monthly yet my VO2 MAX is only 41 (as per apple watch). My peak was 46.2. I don't know what's wrong with me 😓

[@DaisoOne]

I was just wondering so if I'm doing a 5km run and 2.4km Fartleks on alternate days then Core workouts inbetween am I on the right track to increase my V02max? I started this whole regimen to loose weight (dr's orders) but I recently discovered my cardio fitness level is below average according to my apple watch..

[@addy4524]

My watch is showing my vo2 as 32 as a middle aged male. Pretty worrying

[@aamz001]

I am 50 years of age I run about 4 to 5 times a week and around 30 km long run every sunday but it's different every time when it comes to HRM, for example I can run at 5:25 km pace with 163 HRM for whole 30 km and if I slow the pace to let say 5:50 km my HRM will be between 157 to sometimes 161. I know during a week workout I run 10km at 5:10km pace and HRM is roughly 157-159. So I guess the longer you run the better for speed workout to train HRM in short distance runs... My questions is: Should I run slower or faster (in 30km)? The other thing is, I'm using Garmin FR235. what is annoying to me! is every time I run the 30km my VO2 Max will drop no matter what HRM I was in 140 or 165!

[@Aritul]

Very informative video, especially the part that explained the Lance Armstrong fiasco. Thank you.

[@DarthBane-zf8wv]

EPO is a hell of a drug 😂

[@thevalleyofdisappointment]

Per Kg bodyweight... Does that mean that essentially having the same ability but just weighing less increases your VO2 max?

[@DeltaForceOperator137]

My vo2 max is at 60 on my watch and that is the max it will go so I think my vo2 is higher

[@60pluscrazy]

At 65, I do 2min run 3min walk 6 cycles.. VO2 max is increasing

[@runningchannel]

Nice one!

[@OmarAbdulMalikDHEdMPASPACPAPro]

Peace be to you! If you haven't already, could you please explain lactic acid threshold? Thanks! 😊👍🏾🏃🏾‍♂️

[@bluenetmarketing]

The tongue stud is completely revolting and disfusting.

[@Runner8617]

VERY informative and easiest explanation to understand that I have heard about VO2max!...but very surprised that she never mentioned about proper breathing techniques to get your muscles more oxygen, or about the foods that are the most oxygenating to the body, such as greens and fresh fruits and veggies!......but never mind, I will keep all my secrets to myself;)

[@runningchannel]

Another subject for another day...🤷🏻‍♀️ (Anna)

[@UknownAfrican]

jklfds85 You forgot water 😳 Ultimate secret ;)

[@Runner8617]

@@UknownAfrican Nope dude, still going to argue that it's your nose and your lungs! Most people don't breath properly. Deep breathing is key!

[@Runner8617]

@@UknownAfrican this information comes from elite Olympian triathletes! I'm not making this up as a guess of some sorts. I'm surprised a Running channel doesn't know anything other that what's been told over and over again.

[@UknownAfrican]

jklfds85 no need to get mad, I was never disagreeing with you. You just forgot to mention water. Also, do you know how eating fresh greens helps with Vo2Max? I’d like to know if you could explain it in a more scientific explanation or if you can’t it’s cool lol

[@chenzenzo]

Watching you run in the beginning is odd. I have a massive VO2 Max (87) and the Sprinter Gene. Better to clip the air by keeping your elbows tight to your side and gently sliding your hands up in a knife like position. Keep your hands at rest and your arms in a 90/145 degree angle and stay upright. Plopping is acceptable, but if you begin to glide, you will notice many improvements.

[@stavrosk.2868]

VO2MAX is genetically determined and CANNOT be 'increased'. Heart rate and lactate threshold are trainable up to a certain point (genetically determined VO2max) but NEVER beyond that. Unless you use doping, people with a genetic lower VO2max will never equal the top runners, cyclists or other endurance athletes.

[@VSCHAIK141]

2 runners with same vo2max the one with the higher efficiency wil not always win since one might be able 2 sustain a higher percentage of vo2max

[@jugnu361]

I have just started to run I m loving this channel Thank You

[@gyozakeynsianism]

Awesome! Keep at it and stay healthy (avoid injury). You'll be happier for it.

[@simy608]

Rowing is great for increasing your VO2 max, the highest scores in the world are among rowers. I remember one having a VO2 max of 120ish. But for the love of god, learn the right technique for rowing machines , if you don’t, you can hurt yourself and you’re not getting the maximum amount out of the machine. Even Olympians in others sports don’t know how to such as Anthony Joshua or the Singaporean swimmer who beat Phelps

[@miltonfriedman8324]

4x1200 m at mile pace ? You can't be serious :)

[@runningchannel]

The pace definitely depends on experience, so the more experienced runners who are used to the difference between 1 mile, 2 mile or 5k pace would definitely need to be slower! But looking at 8-9 out of 10 intensity is the best starting point (and a pace that can be maintained for the whole session).

[@frankmueller25]

I donate whole blood fairly regularly, and have read that your body doesn't change its production of red blood cells for 10 days to 2 weeks after the donation. I have also found that my red blood cell count is higher at 8 weeks than it is after 12 weeks. This rate of replenishment probably varies, to some degree, according to the intake of iron and other characteristics we have, but the American Red Cross does recommend taking supplemental iron if you give more than 3 times/yr. So I have 2 questions. Is there a way to get this measured weekly inexpensively? What is the accuracy of the measurements. I suppose, with all the blood I've given (>15gallons), the ARC shouldn't mind me going to their collection sites for this test, right?

[@gunter8001]

I started running for about a year ago, I run regulary, only a small pause during summer. I had (or have still) asthma, so I could not run longer than 3 kilometres (about 1.8 miles) I ve done a lot of long distance runs, focused on low heart rate. Now I am able to run a half marathon. But my VO2 never improved. Due to my smartwatch from 43 to 47. (Male, 186cm, 19 years) Now I will focus on Intervall runs, hope this will improve my VO2.

[@michaelgoode9555]

This must be the most nauseating and contrived challenge yet. Gaining altitude should be running for a channel which is about running. I'm surprised one of you didn't get in a lift. Rick and Anna at least ran outdoors which is creditable. Knowing the hill where Anna ran I can attest to how much of a beast Anna is for doing reps of that hill. Future challenges should require the participants to be doing the same thing with the variable being a handicap system. This was comparing apples with eggs and wasn't even entertaining. First time that I feel compelled to give you guys a thumbs down.

[@runningchannel]

Thanks for taking the time to comment Michael and we're sorry to hear you were disappointed. The series has been great to make because it has focused not just on the physical ability to complete the challenges but the mental strategy of how to tackle each one. It's all meant to be good fun 😊

[@stephengrant6394]

Garmin wrist HR on Vivoactive 3 seems Ok for first mile 140ish then goes vertical to 160 and above !!! See this so often in graphs on all types of run. I might have a dodgy ticker.

[@hellejarda1]

90 or more... :D Bjorn Dhale had the biggest one ever recorded and it was +- 98, anyway anything over 70 is pretty awesomme, but from your talk there you made it sound like 90 is common thing if you run a little... :)

[@jovanyortega4200]

Excellent video, What about jump rope?

[@aleksandrsvalisevskis2039]

I wonder, how blood donation influences your VO2 max short-term (weeks) and long-term (months)? Are there any studies? Will those 450ml of blood that are regenerated after the donation will have a higher red blood cell content than the "old" blood?

[@alandiegovillalobos]

According to my polar my vo2 max has dropped notoriously, but my running index has improved notoriously. Whaaaat???

[@Rambleon444]

The easiest way to increase you VO2 max is to decrease your weight especially if you over weight. Remember the formula- The units for VO2 max are milliliters of oxygen per kilogram of body weight per minute (mL/kg/min).

[@laurawalker984]

I am not sure how accurate Vo2 is on the fitbit. Mine appears to go down just if I decide to go for a slow jog, instead of pushing myself. If I do sprints, it goes up again. My Vo2 Max hasn't changed though, but my activity has done.

[@leokosov7410]

Came here before 3.2km army fitness test.

[@SemKeemink]

Waiting for David Goggins to measure his Vo2 max

[@tommiller47]

Just had a vo2 max lab test , around 60 , but big issue is inefficient biomechanics that’s preventing me reach my full potential, so recent marathon time 3 hrs 54m but vo2 max score suggests a sub 3 capability, but lots of other issues to allow this training programme, sleep , nutrition, strength and conditioning ect

[@timothygarycarolus1018]

South Africa? What? btw I'm in Stellenbosch (South Africa) right now. I've often heard of athletes moving away because of the lack of altitude

[@manjus3]

My fitness goal is to walk and chew gum at the same time. 🙂

[@govindreddy8316]

Huawei GT and Huawei GT 2 has VO2 Max tracking and if you do the training 1. If you do it for 22 min daily for a week your VO2 Max will increase. At present mine is 36 which Good at my age. I daily walk /jogging 4 Km. And in a week two times 5Km walk.

[@runningchannel]

🙌

[@RyaZila]

She really had to call out Lance Armstrong like he is the only athlete to ever take performance enhancement drugs? 7:10

[@runningchannel]

Thanks for the feedback RyaZila

[@pr8387]

people with weight issues will always call out others for getting higher by technicalities not hard work, it discredits an achievement.

[@cac7865]

A lot of kids looked up to him so yes it was hugely disappointing when he admitted he cheated.

[@snowbunny1991ks]

I need to get in shape!! I have to take a VO2 test. And i have not been exercising at all. Please, can someone please tell me where to start? I am planning on walking/short sprints daily.

[@timmy111]

I've had my new Garmin watch for almost two weeks now and it says my VO2 Max is 36 -- "Poor". ugh...

[@af9243]

If my heart rate monitor calculated my V02 max while at rest, can I use that number to find what my paces should be for workouts?

[@dawieherselman2956]

I loved it and it's going to help me getting back into running fast as I have not been able to run for about 2 months now. Thank you

[@runningchannel]

Great stuff! Good luck!

[@davidkendall7333]

I'm an ex smoker how do I get a better mile and a half run time and not feel like I'm going to die while running? I'm also 45 year's of age I'm 5'10" and weigh around 215# HELP PLEASE

[@ludigracic]

Just run

[@davidkendall7333]

@@ludigracic I am but it feels like an elephant sitting on my chest and that I can't catch my breath. I know I'm breathing but I guess it's just the year's of smoking that's caught up to me.

[@ludigracic]

Im 23 now and I was smoking about 10 cigs a day from age off 18. I stopped smoking 12 days ago and I feel like a different person now. Im running almost 2 years non stop. 1.5 mile is not a big dead at all I would say that running is mental strenght. Also if you are heavy do not try to force yourself, rather walk... u can make it!

[@davidkendall7333]

@@ludigracic yeah I'm about 20-25 pounds overweight

[@Runningrampage25]

Simple facts is I just do heavy cross trainer sessions to get my VO2 max up it's easier and you got less chance of injury

[@mulph7738]

Garmin says i have 36. I had 38 sunday. Monday i ran hard now i have 36 how? Ido mtbiking. Tho i dont go too hard for more than 100 meters or so, this at max effort,but should it go down. Training effekt is 5.0, 3,8 and 5.0 my three last training session two runs one biking

[@runningchannel]

Have you checked out our other Vo2 Max video? kzbin.info/www/bejne/bnaqpI2hd7Kihbc