Wednesday, October 19, 2022
HomeRunningWhy the VO2 Max on Your Garmin Watch Is Ruining Your Coaching

Why the VO2 Max on Your Garmin Watch Is Ruining Your Coaching



Within the unending quest to offer runners extra knowledge (and extra causes to improve and spend extra on their watches), watch corporations are squeezing each bit of data they’ll consider into their watches.

Floor contact time, restoration charges, VO2 max, race predictions, and extra.

The unlucky half is, not solely are most of those measurements ineffective (as a result of they depend on imprecise formulation or knowledge measurements), however they’ll truly be an enormous detriment to your coaching.

Let me present you an instance from my VOmax measurement.

At first look that is pleasing to the attention.

I would say “LOOK! I’m within the purple, the best tier on the watch”. Let me bask on this health.

You may even assume I’d be glad.

However, then I see this:


That appears fishy. Let me clarify.

Listed below are my precise race performances:

5k: 14:37
10k: 29:39
Half: 1:06:17
Marathon: 2:16:59


I haven’t misplaced that a lot health. NOT EVEN CLOSE.

Put merely, the VO2 max metric in your watch is flawed and it means subsequent to nothing.

I’m sorry when you’ve been utilizing this to direct your coaching, but it surely’s not possible to foretell your VO2max and extra importantly, your race instances out of your watch.

So, how far off is the Garmin Watch VO2 Max Measurement?

I confirmed you my precise race instances above, now let me share with you my precise VO2 max.

I’m additionally going to allow you to in on a bit secret:

The next VO2 max doesn’t equal sooner performances.

In faculty, I participated in a analysis examine inside our kinesiology program. As a part of the examine, a number of athletes and I had been requested to carry out a lab-driven, VO2max take a look at.

My outcome: 84.5ml/kg/min.

After my take a look at, the researcher paused and informed his colleagues to recollect today as a result of they might by no means see the next VO2max.

I gained’t mislead you, this was gas to my delight. I paraded that piece of paper round like Charlie Bucket.

My teammate, who additionally participated within the examine, scored 72 ml/kg/min. Primarily based on the appreciable distinction in our take a look at scores, you’ll assume my increased VO2max would equal a larger efficiency. Nevertheless, my teammate beat me in each single race that 12 months.

Why is that this?

I had a superhuman VO2max. I ought to have left him within the mud. But, not solely did I lose to him, however I frequently discovered myself mid-pack of most races.

Whereas on paper my VO2max is extraordinary, I used to be very a lot an abnormal collegiate athlete.

How might I, with a VO2max increased than among the best athletes of all time, not compete as one?

Taking a look at this listing used to make me unhappy

Why does VO2max in a roundabout way correlate with race instances?

Whereas I’ve a larger skill to soak up oxygen, he’s higher ready to make use of it and maintain it. That is referred to having a larger working financial system.

On this instance, working financial system tells us {that a} set tempo, he wants much less oxygen than I do to maintain the identical pace.

In my case, 84.5 means that I can absorb A LOT of oxygen!

Sadly, my physique is quite inefficient in having the ability to use it.

My engine is HUGE, however I’m working off diesel whereas he’s utilizing a glossy, electrical automotive.

So, does this make my VO2 Max and VO2max coaching out of date?

YES and NO.

You shouldn’t practice to simply improve your VO2 max rating, however it is best to practice at VO2 max intensities (vVo2), particularly if it instantly helps your favourite race distance.

Typically you will notice milers or 5k runners doing the majority of their work surrounding VO2.

However, each working occasion can profit from coaching on the velocity at which you hit your VO2max.

From Mile to Marathon, vVO2 coaching may help:

  1. Enhance the utmost oxygen uptake in all muscle fibers
  2. Enhance the capillaries to all muscle fiber sorts
  3. Enhance the flexibility to sluggish the build-up of waste merchandise (not simply lactic acid!) that may decelerate your efficiency

You’ve heard of the phrase “when you don’t use it you’ll lose it” proper?

I can provide you no higher instance of the serial marathoner making an attempt to race a 5k.

No energy, no turnover, NO FUN.

We will keep away from this although, and we will achieve this whereas not solely bettering energy and leg pace, but additionally bettering our marathon instances too.

Now, this pertains to all occasions. Not simply the marathoners!

To makes issues simpler, I’ve even taken the time that can assist you take this one step additional.

In our Final Information to VO2 max I’ve detailed all the things you want to find out about VO2 max coaching together with particular VO2 max exercises for the 5k, 10k, Half Marathon, and Marathon.

Whether or not you’re seeking to be taught extra in regards to the sport otherwise you’re planning on crushing some private bests this 12 months, figuring out why and find out how to implement VO2 max exercises is a step towards turning into a better AND sooner runner.

Oh and don’t overlook: Ignore the the VO2 max and race time predictor in your watch! You’re higher off specializing in your self.

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