VO2 Max = maximal aerobic capacity - provides a quantitative value of endurance fitness
—> VO2 max is basically how high intensity you can go without having to revert to anaerobic energy sources
Supply = transport of oxygen from lungs to mitochondria
Demand = efficiency with which mitochondria can reduce oxygen
OK - This is great, but why is VO2 Max an important bio marker for us?
Research study after research study has shown that VO2 max is a great predictor for all-cause mortality, and as Dr. Peter Attia (here is his page on VO2 max and why it is important: Dr. Peter Attia) points out the BIGGEST gap is between people in the bottom 25% (low fitness) and basically everyone above them - see this graph below
So going from being “Low” even to just “below average” is a 50% reduction in mortality probability over a decade.. that seems a bit worth it to me!
OK, this is also great to know.. but how do I improve my VO2 max?
When it comes to Aerobic base work and having a high VO2 Max, the two are completely interrelated
Aerobic base work is LSD work - it consists of 20-60 minutes of work at roughly 50-70% of max HR (what you may have heard called “Zone 2” Cardio) - the goal of Long, slow duration is multi fold:
LSD work contributes directly to improving VO2 max - If I have more aerobic base capacity, my VO2 max will be higher and I am also better at flushing metabolic byproduct, and more efficient at switching between the different energy system levels.
So - based on the fact that VO2 Max is basically a supply/demand equation - we can INCREASE our VO2 max and our “anaerobic” threshold” with 1-2 submaximal and pretty easy bike/run/row/week
What I always prescribe to clients is 1x/week (they can do a 2nd at their own discretion) doing 20-30 minutes of whichever implement they like most, holding HR at anywhere from 120-160 depending on what their max HR is, training history, current training capacity etc
Any questions on anything VO2 Max feel free to reach out!!
