94 Chapter 5: Training for Endurance decade until it gets down to 20 ml/kg/min. Table 5.5 provides VO2max score classification based on gender and age (McCardle et al., 2015). Participation in regular endurance training is shown to increase the VO2max of untrained individuals (up to 25-30%). However, significant improvements in well-trained endurance athletes are less likely. Table 5.5. VO2max Score Classification Based on Gender and Age ≤ 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 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).
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