Finding My VO2 Max
Running down how I am able to base workouts off of my heart rate
Have you ever seen a runner on a treadmill and he or she is maybe goofing off and they fly off the back? Yeah? Good.
Earlier this week, I connected with a high school friend, and lo and behold, he is the Director of Health Sciences Program and an Assistant Professor of Kinesiology. He brought me into his lab for a VO2Max test. He was trying to get me to fly off the back of the treadmill.
What’s a VO2Max test, you ask?
Well, here’s a quick summary of what happens:
After a warm up run (I did 2 miles), Pat strapped a breathing apparatus over my mouth and nose to receive all the oxygen I require and carbon dioxide I release.
I started at a good clip (~threshold effort) with no incline.
Every ~2 minutes either the pace increased or the incline raised.
The end goal is to find my maximum heart rate, the rate at which I move from aerobic work to anaerobic work, and my efficiency at each running pace. Also in the data are terms and information that I simply do not know what they mean. Pat will be breaking down the numbers and data and coming up with some useful numbers for me to work with.
The results:
I ran for 17:10.
My maximum heart rate is ~189.
My VO2 Max is 67.5 mil/kg/min.
HR at Lactate Threshold is 170-171 beats per minute.
I got the treadmill to a slope of 33.2 degrees.
All this to say that the data I gave (and Pat collected) will be then used by me (coach and runner) to determine paces, effort levels, and current fitness. I know what my max heart rate is and I can base workouts off of a percentage of the maximum.
Big Events Coming Up:
The Big Friendly 4 miler - this Sunday
Alan time trialing a 10k
What’s Got My Attention:
Video: 10K WORLD RECORD: JOSHUA CHEPTEGEI 26:11
Article: Why Coach Shalane Flanagan Wants You To Measure Your Runs in More Than Miles
Article: Sara Hall made the most out of running alone
Popular Articles on the Blog this Week:
Social Benefits of Running in a Group
Strength Training and Base Mileage
Adapting to a Growth Mindset for Runners
Popular Newsletter Sessions:
Easy Like Sunday Morning - Oct ‘19
The 1st 30 Days Into Running - Aug ‘20
Quote of the Day:
Every day you wake up you have one job: to be better than yesterday.
List of the Week:
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Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com
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Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.