Chapter 5: Training for Endurance 101 Table 5.5. VO2max Score Classification Based on Gender and Age Numerous studies have shown that run time of various endurance events (e.g., 1.0-mile, 1.5-mile) correlates extremely well to VO2max (Haff & Triplett, 2016). This correlation proves to be very useful because if you know one variable then you can accurately predict the other. For example, an individual who ran a mile in 7 minutes and 30 seconds would have an estimated VO2max score of 38 ml/kg/min. Similarly, an individual who had their VO2max measured in a human performance lab and achieved a VO2max score of 48 ml/kg/min should be able to run a mile in just over 6 minutes. Table 5.6 provides estimated VO2max scores based on run times of various distances (Cooper, 1968; Daniels, 2014). Table 5.6. Estimated VO2max Score Based on Various Run Distances (min:sec) VO2max 1-Mile 1.5-Mile 2-Mile 5-km 10-km ½ Marathon Marathon 30 9:11 16:20 19:19 30:40 63:46 2:21:04 4:49:17 32 8:41 15:38 18:18 29:05 60:26 2:13:49 4:34:59 34 8:14 14:50 17:24 27:39 57:26 2:07:16 4:22:03 36 7:49 13:54 16:34 26:22 54:44 2:01:19 4:10:19 38 7:27 13:12 15:49 25:12 52:17 1:55:55 3:59:35 40 7:07 12:36 15:08 24:08 50:03 1:50:59 3:49:45 42 6:49 12:14 14:31 23:09 48:01 1:46:27 3:40:43 44 6:32 11:35 13:56 22:15 46:09 1:42:17 3:32:23 45 6:25 11:22 13:40 21:50 45:16 1:40:20 3:28:26 46 6:17 11:07 13:25 21:25 44:25 1:38:27 3:24:39 47 6:10 10:53 13:10 21:02 43:36 1:36:38 3:21:00 48 6:03 10:40 12:55 20:39 42:50 1:34:53 3:17:29 49 5:56 10:24 12:41 20:18 42:04 1:33:12 3:14:06 50 5:50 10:17 12:28 19:57 41:21 1:31:35 3:10:49 51 5:44 10:01 12:15 19:36 40:39 1:30:02 3:07:39 52 5:38 9:53 12:02 19:17 39:59 1:28:31 3:04:36 53 5:32 9:44 11:50 18:58 39:20 1:27:04 3:01:39 54 5:27 9:35 11:39 18:40 38:42 1:25:40 2:58:47 55 5:21 9:26 11:28 18:22 38:06 1:24:18 2:56:01 56 5:16 9:18 11:17 18:05 37:31 1:23:00 2:53:20 57 5:11 9:09 11:06 17:49 36:57 1:21:43 2:50:45 58 5:06 9:02 10:56 17:33 36:24 1:20:30 2:48:14 59 5:02 8:51 10:46 17:17 35:52 1:19:18 2:45:47 60 4:57 8:43 10:37 17:03 35:22 1:18:09 2:43:25 ≤ 29 30 - 39 40 - 49 50 - 59 60 -69 Male Female Male Female Male Female Male Female Male Female Excellent ≥ 53 ≥ 49 ≥ 50 ≥ 45 ≥ 45 ≥ 45 ≥ 43 ≥ 40 ≥ 41 ≥ 37 Good 44 - 52.9 39 - 48.9 42 - 49.9 37 - 44.9 39 - 44.9 37 - 44.9 38 - 42.9 34 - 39.9 36 - 40.9 33 - 36.9 Average 34 - 43.9 31 - 38.9 31 - 41.9 28 - 36.9 27 - 38.9 28 - 36.9 25 - 37.9 22 - 33.9 23 - 35.9 21 - 32.9 Fair 25 - 33.9 24 - 30.9 23 - 30.9 20 - 27.9 20 - 26.9 20 - 27.9 18 - 24.9 15 - 21.9 16 - 22.9 13 - 20.9 Poor ≤ 24.9 ≤ 23.9 ≤ 22.9 ≤ 19.9 ≤ 19.9 ≤ 19.9 ≤ 17.9 ≤ 14.9 ≤ 15.9 ≤ 12.9
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