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.
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:
Popular Articles on the Blog this Week:
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:
Connect with me:
I’m on Instagram
I’m on Facebook
I’m on Twitter
I'm on TikTok
Here’s my blog
Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com
If this resonates with you, I would love it if you could share it.
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.