TYPO ALERT at 5:07 Correct stats: Lactate Threshold is 85 to 95% Aerobic VO2 Max is 80 to 90% Aerobic This is because Lactate Threshold is lower intensity so more Aerobic Energy System contribution I can confirm all the rest of the text on the video is accurate! Apologies for the one typo guys, I'm a bit disappointed I didn't catch this before uploading!
Sota Meahara, thank you. Really eye-opening information. Been recreational runner for 12 years and been self-studying nutrion and running literature decent amounts, yet you provided a lot's of new information, that i haven't quite comprehended before. Really interesting, need to ponder all this for some time. Just started to follow you couple of weeks ago, really love your videos. Keep up the good work! ありがとうございます嬉しいです良い週末を!
you have to set zones according to real results from the lab, because whether you run z2 6:00km pace, or are already in z3 can change your overall Vo2 max so much in garmin . Another thing is, garmin doesn't count elevation to vo2 , I run 1000+ m every week (uphill runs , trail runs ) and my vo2 drops :D if I go for a circuit run, my vo2 rises 😂 It's an algorithm that shows total nonsense when set up is incorrect.
4 x 1200s @ 4km race pace (say 14min race pace) works well for a true vo2max stimulus ideally hitting 96% of true max heartrate lt2 heartrate +9bpm as a minimum. Cheers great video.
Would I ruin a LT session (e.g. 20x 400m w/ 60s rest) if I progressed from LT1 up to VO2 max? I currently don’t understand why so many runners stress the fact that LT session are to be strictly kept below LT2 turn point. I’d appreciate your perspective! Given your explanation, it would seem to make sense to combine both, given their aerobic nature and synergy in realising your VO2 max potential. That would leave you an extra day for anaerobic work that focuses on fast twitch muscle fibers, running economy/form and more favourable tendon properties.
Hey man, thanks for your comment! As always, lot's of nuance to the topic, totally see where you're coming from, and I used to think exactly the same, so it's good to see that you're thinking critically about running training! You'll probably hear mixed advice everywhere, but I thought I'd share my thoughts since you've commented on my vid My current understanding is that I want to make that distinction where the goal of an LT session is to get the body to adapt to being able to clear lactate more effectively, and VO2 is to maximise oxygen uptake (which I know you already know). But mixing the two almost is like giving your body 'mixed signals' and can impair the effectiveness of each type of stimulus you're trying to gain - as if you've got one foot in one foot out, and not getting the max benefits of each type of session In my opinion, as you get closer to the race, it could be fun to mix them up though, to almost simulate what racing can be like, but it wouldn't be something I'd do week in week out during base training, I'd want to have them separate personally Great point regarding the extra anaerobic work day - that's still important too. I tend to try and just incorporate that into an easy run via strides/hill strides, but it seems as though some people don't go hard enough on the strides, so going a bit more high intensity than the 'traditional stride' would be more effective I personally wouldn't sacrifice mixing LT and VO2 (apart from a few workouts a year) just to make more space for anaerobic work. Again, this all ties back to periodization, it's great to understand when it would be applicable, when the anaerobic work would be beneficial, etc This comment isn't really a way to tell you how to do things, but to just tell you how my mind works, and I'm 100% sure people will have different opinions on this (and a lot would agree with me too), but the beauty is that there's definitely no 'one size that fits all' in regards to running training
@ thanks for the perspective! Completely missed the opportunity for strides. Though one may argue that easy days are to be kept easy, doing strides moderately may do the trick. How many strides do you do at which intensity (and rest) on your easy days, without compromising recovery on easy days and quality on workout days? Cheers!
Great video Sota! Silly question but how do you know how fast your Vo2 max pace is? Is it all-out sprint? What's a good rule of thumb for knowing you're at that pace?
For majority of the population (apart from Olympians and elites), your recent 5km performance (proper solid effort) would be roughly 90 to 95% of your VO2 max so if you minus a few seconds per kilometre from that (make it faster), that would roughly be your VO2 max But as always, lab tests are always the most accurate, however your VO2 max pace should improve over time with training, so it's a constantly evolving thing assuming you're periodising your training and progressing each year
Thanks for the video. A few comments. By "90% of VO2 Max", you mean 90% of VO2 Max heart rate (if you know it) or VO2 Max pace (if you don't)? I can't do 120% of VO2 Max HR, as this would be way beyond my Max HR. 105% of my VO2 Max HR reaches my Max HR. My VO2 Max HR is 151 (lab measure) and Max HR is about 159/160.
Definitely not referring to heart rate, your reason is one reason, but also a 30 second rep is no where near enough time for your heart rate to mean anything as it takes time for the heart rate to rise and fall, so there will always be a bit of lag. General rule is for short reps, heart rate can be completely ignored I was referring to Pace! Or if you're on a bike it would be Power
Definitely harder than LT2 Whatever you feel like you can only hold for 5 to 8 minutes on that day is a good guideline If I told you that you have to run as fast as possible for 8 minutes, whatever pace you can hold evenly for 8 minutes very fast would be the sort of effort. Then if you're doing the 90% VO2 Max reps, slow it down a bit from that, and if 110% of VO2 max, go quicker
Very informative video, but one thing didn’t make sense to me. You say vo2max and vt2 are pretty close together. But lt2 and vt2 are much more closey related than vo2max
Yeah good point, I think I didn't explain the best, appreciate you bringing that up! From my understanding, VT2 and VO2 max are closer together in terms of intensity (intensity being the key word), however this is more for elite runners, I remember you've been a subscriber for a while and I know in your case this would be the case too. So I guess the fact that this applies more for experienced/elite runners is something else I forgot to point out Whereas physiologically, LT2 and VT2 are more related due to the fact that it's in response to an increased reliance on the anaerobic energy system (although we both know that LT2 and VT2 are still heavily aerobic, but the anaerobic contribution has increased). The other common thing obviously is that LT2 and VT2 are both markers of the point before exponential increase in lactate and ventilation respectively Main point would probs be - I should've gone into more detail if I was mentioning VT2 regarding how ability may change where VT2 sits in relation to the two other ends, LT2 and VO2 max, but for the average viewer, as long as they know that LT2 comes first, VT2 always lags behind a bit then you hit VO2 max, that's enough knowledge I guess Definitely keen to hear any other points that are worth mentioning, or even if you think what I said in this comment is wrong, because I definitely do want to make sure my understanding is correct
TYPO ALERT at 5:07
Correct stats:
Lactate Threshold is 85 to 95% Aerobic
VO2 Max is 80 to 90% Aerobic
This is because Lactate Threshold is lower intensity so more Aerobic Energy System contribution
I can confirm all the rest of the text on the video is accurate! Apologies for the one typo guys, I'm a bit disappointed I didn't catch this before uploading!
Sota Meahara, thank you. Really eye-opening information. Been recreational runner for 12 years and been self-studying nutrion and running literature decent amounts, yet you provided a lot's of new information, that i haven't quite comprehended before. Really interesting, need to ponder all this for some time. Just started to follow you couple of weeks ago, really love your videos. Keep up the good work! ありがとうございます嬉しいです良い週末を!
Thanks for your comment, it means a lot!
When I am feeling sad, looking at my garmin VO2max always cheers me up
After putting in a lot of mileage and training, looking at my garmin vo2max always depresses me
you have to set zones according to real results from the lab, because whether you run z2 6:00km pace, or are already in z3 can change your overall Vo2 max so much in garmin . Another thing is, garmin doesn't count elevation to vo2 , I run 1000+ m every week (uphill runs , trail runs ) and my vo2 drops :D if I go for a circuit run, my vo2 rises 😂 It's an algorithm that shows total nonsense when set up is incorrect.
@@davidvitez9357 1000 miles????
Clicked for the Sota videos, stayed for the basketball analogy’s.
No food analogies this time though unfortunately
I like doing VO2 workouts on hills; it’s a very efficient way to keep VO2 levels high while also strengthening the muscles as a bonus.
Yeah great point actually, I should've mentioned it in the video, thanks for sharing!
Awesome vid mate
Thanks for watching!
4 x 1200s @ 4km race pace (say 14min race pace) works well for a true vo2max stimulus ideally hitting 96% of true max heartrate lt2 heartrate +9bpm as a minimum. Cheers great video.
Good listen, got a lot out of it thanks.
No probs, appreciate your support Jamin! It doesn't go unnoticed, you're a legend
Great info and explanations. New Sub ;)
Thanks for watching, and appreciate you subscribing!
I am trying to improve my vo2 max too. Long way to go but ready to make changes!
Do you do both running and cycling?!
@ Yes, run only 5k for now and started very slow
Cycling helps
Would I ruin a LT session (e.g. 20x 400m w/ 60s rest) if I progressed from LT1 up to VO2 max? I currently don’t understand why so many runners stress the fact that LT session are to be strictly kept below LT2 turn point. I’d appreciate your perspective!
Given your explanation, it would seem to make sense to combine both, given their aerobic nature and synergy in realising your VO2 max potential.
That would leave you an extra day for anaerobic work that focuses on fast twitch muscle fibers, running economy/form and more favourable tendon properties.
Hey man, thanks for your comment! As always, lot's of nuance to the topic, totally see where you're coming from, and I used to think exactly the same, so it's good to see that you're thinking critically about running training!
You'll probably hear mixed advice everywhere, but I thought I'd share my thoughts since you've commented on my vid
My current understanding is that I want to make that distinction where the goal of an LT session is to get the body to adapt to being able to clear lactate more effectively, and VO2 is to maximise oxygen uptake (which I know you already know). But mixing the two almost is like giving your body 'mixed signals' and can impair the effectiveness of each type of stimulus you're trying to gain - as if you've got one foot in one foot out, and not getting the max benefits of each type of session
In my opinion, as you get closer to the race, it could be fun to mix them up though, to almost simulate what racing can be like, but it wouldn't be something I'd do week in week out during base training, I'd want to have them separate personally
Great point regarding the extra anaerobic work day - that's still important too. I tend to try and just incorporate that into an easy run via strides/hill strides, but it seems as though some people don't go hard enough on the strides, so going a bit more high intensity than the 'traditional stride' would be more effective
I personally wouldn't sacrifice mixing LT and VO2 (apart from a few workouts a year) just to make more space for anaerobic work. Again, this all ties back to periodization, it's great to understand when it would be applicable, when the anaerobic work would be beneficial, etc
This comment isn't really a way to tell you how to do things, but to just tell you how my mind works, and I'm 100% sure people will have different opinions on this (and a lot would agree with me too), but the beauty is that there's definitely no 'one size that fits all' in regards to running training
@ thanks for the perspective! Completely missed the opportunity for strides. Though one may argue that easy days are to be kept easy, doing strides moderately may do the trick.
How many strides do you do at which intensity (and rest) on your easy days, without compromising recovery on easy days and quality on workout days? Cheers!
Very useful. Thanks
No problem!
Great video Sota! Silly question but how do you know how fast your Vo2 max pace is? Is it all-out sprint? What's a good rule of thumb for knowing you're at that pace?
For majority of the population (apart from Olympians and elites), your recent 5km performance (proper solid effort) would be roughly 90 to 95% of your VO2 max so if you minus a few seconds per kilometre from that (make it faster), that would roughly be your VO2 max
But as always, lab tests are always the most accurate, however your VO2 max pace should improve over time with training, so it's a constantly evolving thing assuming you're periodising your training and progressing each year
9:04 adorable dog
he's the best
Thanks for the video. A few comments.
By "90% of VO2 Max", you mean 90% of VO2 Max heart rate (if you know it) or VO2 Max pace (if you don't)?
I can't do 120% of VO2 Max HR, as this would be way beyond my Max HR. 105% of my VO2 Max HR reaches my Max HR.
My VO2 Max HR is 151 (lab measure) and Max HR is about 159/160.
Definitely not referring to heart rate, your reason is one reason, but also a 30 second rep is no where near enough time for your heart rate to mean anything as it takes time for the heart rate to rise and fall, so there will always be a bit of lag. General rule is for short reps, heart rate can be completely ignored
I was referring to Pace! Or if you're on a bike it would be Power
How do we feel when doing a vo2max session? Is it the same as lt2 or more tired?
Btw another great video,keep doing sota🙏🏿
Definitely harder than LT2
Whatever you feel like you can only hold for 5 to 8 minutes on that day is a good guideline
If I told you that you have to run as fast as possible for 8 minutes, whatever pace you can hold evenly for 8 minutes very fast would be the sort of effort. Then if you're doing the 90% VO2 Max reps, slow it down a bit from that, and if 110% of VO2 max, go quicker
After a few reps in, you should definitely be breathing a decent amount, it's definitely not an easy workout
Very informative video, but one thing didn’t make sense to me.
You say vo2max and vt2 are pretty close together.
But lt2 and vt2 are much more closey related than vo2max
Yeah good point, I think I didn't explain the best, appreciate you bringing that up!
From my understanding, VT2 and VO2 max are closer together in terms of intensity (intensity being the key word), however this is more for elite runners, I remember you've been a subscriber for a while and I know in your case this would be the case too. So I guess the fact that this applies more for experienced/elite runners is something else I forgot to point out
Whereas physiologically, LT2 and VT2 are more related due to the fact that it's in response to an increased reliance on the anaerobic energy system (although we both know that LT2 and VT2 are still heavily aerobic, but the anaerobic contribution has increased). The other common thing obviously is that LT2 and VT2 are both markers of the point before exponential increase in lactate and ventilation respectively
Main point would probs be - I should've gone into more detail if I was mentioning VT2 regarding how ability may change where VT2 sits in relation to the two other ends, LT2 and VO2 max, but for the average viewer, as long as they know that LT2 comes first, VT2 always lags behind a bit then you hit VO2 max, that's enough knowledge I guess
Definitely keen to hear any other points that are worth mentioning, or even if you think what I said in this comment is wrong, because I definitely do want to make sure my understanding is correct
ALERT
hello