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Running: Maximum Aerobic Capacity (VO₂ Max)

Posted on 02.28.14

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Distance running is an activity that relies heavily on the ability of the lungs and heart to supply oxygen to skeletal muscles in order to produce energy. In theory, the more oxygen a runner is able to provide working muscles the more effectively they should be able to perform.

The maximum rate at which an individual consumes oxygen during incremental exercise is termed VO₂ Max or maximum aerobic capacity. This is a measure of aerobic fitness and is associated with success in endurance sports.1

Pheidippides

Pheidippides

What is the VO₂ Max of high level distance runners?
High VO₂ Max values are associated with elite endurance performance. Maximum aerobic capacity values of elite distance runners have been reported to be between:2

  • 60-85 mL/kg/min in men and 55-72 mL/kg/min in women

As a reference it is not unusual for untrained individuals to have values between:

  • 38-52 mL/kg/min in men and 30-46 mL/kg/min in women.

A high VO₂ Max does not always equal running success. Other physical/physiologic factors such as running economy and velocity at lactate threshold are also extremely important.

How can VO₂ Max be determined?
Incremental exercise testing in a lab setting would be the gold standard but several field tests have been proposed.  One field test which gives a good estimate of Vo2 max in athletes and would be specific to running is the 12 minute run test.3

Materials

  • Running track although a treadmill with a 1% grade may be acceptable
  • Measuring tools to help determine distance
  • Timer

Testing

  • Warm up.  Make sure the warm-up is the same each time you test to ensure you can accurately assess improvements.  A sample warm up could be to perform a 5 minute easy run, 7 minutes of light stretching and 3 minutes of a more vigorous jog.
  • Run as far as possible for 12 minutes.  It is permissible to walk if needed.
  • Record distance covered in meters. 

VO₂ Max = (meters covered in 12 minutes – 504.9)/44.73 = (___)mL/kg/min

To help set training intensity it can be useful to have an estimate of velocity at VO₂ Max (vVO₂ Max).  The vVO₂ Max is the minimum running velocity at which VO₂ Max occurs. This is a measure of distance/time (km/h) and an can be calculated as follows:4

vVO₂ Max = VO₂ Max/3.5

vVO₂ Max can typically be sustained for ~6 minutes. With this in mind another way to estimate vVO₂ Max may be to determine maximum distance covered during a 6 minute time trial and convert to km/h.

Improving VO₂ Max 
Once the runner has an idea of what their cardiorespiratory fitness is they may decide that it needs to be improved to become a more competitive runner. In order to improve VO₂ Max the cardiorespiratory system must be adequately taxed. This is a much easier task in the novice than in the elite runner.

The following scale may be useful to determine training intensity:5

Very Light to Fairly Light: 25-44% VO₂ Max
Fairly Light to Somewhat Hard: 45-59% VO₂ Max | Notice breathing deeper but conversation possible |
Somewhat Hard to Hard: 60-84% VO₂ Max | More difficult to hold conversation |
Very hard: 85% VO₂ Max | Harder breathing and becoming uncomfortable don’t want to talk |
Maximal: 100% VO₂

Novice Runners 6,7,8
Training at intensities that are considered “moderate” in intensity (40-50%VO₂ Max) could be useful to increase maximum aerobic capacity.

Intermediate Runners 8
Training at intensities that are considered “hard” 60-80% of  VO₂ Max will likely enhance maximum aerobic capacity. There is potential that runners who training <60-80 km a week may be able to improve VO₂ Max by increasing training load.  Some low volume training at VO₂ Max may be beneficial.

Well Trained Runners
In well trained runners training at or near VO₂ Max is probably optimal. This type of training can be stressful and should be periodized and is not appropriate for everyday runs. A sample periodized training plan has been proposed by Midgley et al.

  • Perform several months of base training at 65-70% VO₂Max
  • A transition phase of around 85% VO₂ Max would then be implemented
  • Targeted VO₂ Max training would begin after base training and the transition phase

Midgley et al. suggests that the targeted VO₂ Max training increase in intensity from midway between velocity at lactate threshold (vLT) and vVO₂ Max then eventually progress training to levels that exceeds vVO₂ Max. I have described how to estimate the velocity at lactate threshold in another article and how to estimate vVO₂ Max in the testing section of this article.

Training at or close to vVO₂ Max can typically only be sustained for ~6 minutes so interval training may be valuable to increase the actual time at vVO₂ Max during a training session. 

Elite runners may need to assess whether they even need to try to improve VO₂ Max. Many of these runners may have hit their ceiling after many years of training.

Bottom Line
Maximum aerobic capacity is associated with running performance and can be trained. As a runner becomes progressively more experienced increased training intensity will likely need to be employed. Care must be taken not to over train.

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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

1. Midgley, Adrian W., Lars R. McNaughton, and Andrew M. Jones. “Training to enhance the physiological determinants of long-distance running performance.”Sports Medicine 37.10 (2007): 857-880.
2. Physiological Testing of the High-Performance Athlete
3. O’GORMAN, D. O. N. A. L., et al. “Validity of field tests for evaluating endurance capacity in competitive and international-level sports participants.”The Journal of Strength & Conditioning Research 14.1 (2000): 62-67.
4.  Léger, L., and D. Mercier. “Gross energy cost of horizontal treadmill and track running.” Sports medicine 1.4 (1984): 270-277.The gold standard measure of cardiorespiratory fitness is called maximum aerobic capacity or VO2 max.
5. http://www.move.va.gov/download/Resources/CHPPM_How_To_Write_And_Exercise_Prescription.pdf
6. Branch, J. David, Russell R. Pate, and Sharon P. Bourque. “Moderate intensity exercise training improves cardiorespiratory fitness in women.” Journal of women’s health & gender-based medicine 9.1 (2000): 65-73.
7.Poole, David Christopher, and GLENN A. GAESSER. Response of ventilatory and lactate thresholds to continuous and interval training. MS thesis. UCLA, 1984.
8. Midgley, Adrian W., Lars R. McNaughton, and Michael Wilkinson. “Is there an Optimal Training Intensity for Enhancing the Maximal Oxygen Uptake of Distance Runners?.” Sports Medicine 36.2 (2006): 117-132.

 

Running: Lactate Threshold

Posted on 01.12.14

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Lactate is a product of energy metabolism and can also serve as a fuel source. It is present in the blood stream during rest and increases as a person incrementally transitions from walking, then jogging, and progressively faster running speeds. There becomes a point when the runner will begin to produce lactate quicker than will diffuse from the blood.  This is referred to as the lactate threshold. Once this threshold is reached the concentration of lactate in the blood rises sharply and is associated with fatigue and exhaustion.

Why is the Lactate Threshold Important?Cross Country

  • Lactate threshold has been shown to be superior to maximum oxygen uptake (Vo2 max) when assessing endurance performance (homogeneous groups).
  • There is a strong correlation between lactate threshold and endurance running performance.
  • If a runner is able to run at a greater speed before reaching lactate threshold they should be able to hold a faster race pace before fatigue.

How can Lactate Threshold be determined?

Lab testing would be the gold standard but several field tests have been proposed.  One field test that has been shown to be fairly accurate in ccompetitivedistance runners and triathletes is the 30 minute time trial.  Both heart rate and running velocity at the lactate threshold can be accurately obtained. As a general reference if training feels “somewhat hard” then the runner is probably running at the lactate threshold. Training just above lactate threshold would be consider “hard” to “very hard”.

30 Minute Time Trial

Equipment: Treadmill, Heart Rate Monitor, Something to cover distance and possibly time on dash board

Methods

  • Cover indicators of kilometers per hour
  • Perform a self selected warm-up
  • Set the treadmill to a 1% grade
  • Gradually increase running speed to a self-selected pace that would be sustained for 30 minutes
  • Once at the self selected 30 minute race pace the trial begins
  • Running speed can be adjusted at any time
  • If somebody is helping administer the test the runner should be told the time every 5 minutes (if administering alone an uncovered timer on the treadmill should be acceptable)
  • Heart rate is taken every 5 minutes
  • The runner should NOT BE AWARE of the distance covered until the end of the test

Once the test is completed the distance covered in kilometers(km) should be divided by o.5 hours (h).  This is the average running velocity (km/h) and can be used as an estimate of the lactate threshold.  The average heart rate taken during the final 20 minutes can be used to estimate the heart rate at lactate threshold.

Training to improve lactate threshold

It is common for runners to train with intervals or continuously at or above their lactate threshold to affect improvements in endurance performance. The following is a modification of a long interval training program that has been demonstrated to improve lactate threshold and time to exhaustion in less well trained and some well trained endurance athletes.  It is  adapted from Demarle et al., 2003.

Sample Program

Calculate running velocity (km/h) at lactate threshold using 30 minute time trial.  Once this is determined the intensity of the long intervals can be calculated.

1. Calculate velocity (intensity) of intervals: Both the intense and rest intervals will need to be calculated.

  • Intense Interval=Velocity at Lactate Threshold+1km/h (e.g. 16km/h+1km/h=17km/h)
  • Rest Interval= 0.55 X velocity lactate interval (e.g 17 km/h X 0.55=9 km/h)

So, if a runner’s velocity at lactate threshold is 16 km/h then simply add 1km/h and this determines how fast to run for the interval.  Once the calculation for the intense interval is completed the “rest” interval would be approximately 1/2 of the speed of the intense interval.

2. Intervals Intervals would alternate high and low intensity. Higher intensity intervals would be run at:

  • 5 minutes for less well trained runners
  • 6 minutes for highly trained runners

Lower intensity/rest intervals would be run at:

  • 2.5 minutes for less well trained runner
  • 3 minutes for highly trained runners

One Full Interval Would=High Intensity+Rest Interval

3. Weekly Training Less well trained individuals would train as follows 2 times a week for 4 weeks.

_____________Week 1______Week 2______Week 3______Week 4
1st session     4 Intervals      3 Intervals      4 Intervals      5 Intervals
2nd session    3 Intervals      4 Intervals      5 Intervals      8 Intervals

Trained individuals would train as follows 2 times a week for 8 weeks.

_____________Week 1______Week 2______Week 3______Week 4
1st session     4 Intervals      3 Intervals      3 Intervals      3 Intervals
2nd session    2 Intervals      2 Intervals      2 Intervals      6 Intervals

_____________Week 5______Week 6______Week 7______Week 8
1st session     4 Intervals      4 Intervals      4 Intervals      4 Intervals
2nd session    5 Intervals      5 Intervals      5 Intervals      5 Intervals

Program Expectations

Less well trained individuals can expect to improve their velocity at lactate threshold and subsequent time to exhaustion with this program. From the study this was adapted, 1/2 of the well trained individuals demonstrated improvement in velocity at lactate threshold performing this protocol 2 x’s a week.  Experienced runners that do not perform higher intensity training will likely benefit more than those who already incorporate higher intensity training.

Bottom Line

    • If a runner is able to run at a greater speed before reaching lactate threshold they should be able to hold a faster race pace before fatigue.
    • Training can improve lactate threshold.
    • Velocity and heart rate at lactate threshold can be accurately assessed with the 30 minute time trial.
    • 30 minute time trial can be used to test and re-test if training interventions are improving lactate threshold.
______________________________________________________________________________________________________________
Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
_______
Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

1. Faude, Oliver, Wilfried Kindermann, and Tim Meyer. “Lactate threshold concepts.” Sports medicine 39.6 (2009): 469-490.
2.James C. McGehee1, Charles J. Tanner1, and Joseph A. Houmard, A Comparison of Methods for Estimating the Lactate Threshold Journal of Strength Conditioning Research, 2005 Aug;19(3):553-83. Péronnet, F. “Lactate as an end-product and fuel.” Deutsche Zeitschrift fur Sportmedizin 61.5 (2010): 112.
4. Demarle, A. P., et al. “Whichever the initial training status, any increase in velocity at lactate threshold appears as a major factor in improved time to exhaustion at the same severe velocity after training.” Archives of physiology and biochemistry 111.2 (2003): 167-176.
5. Scherr, Johannes, et al. “Associations between Borg’s rating of perceived exertion and physiological measures of exercise intensity.” European journal of applied physiology 113.1 (2013): 147-155.

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