122 Chapter 6: Training for Endurance VO2max 1-Mile 1.5-Mile 2-Mile 5-km 10-km ½ Marathon Marathon 71 4:16 7:23 9:09 14:44 30:38 1:07:31 2:21:26 72 4:13 7:16 9:02 14:33 30:16 1:06:42 2:19:44 73 4:10 7:08 8:55 14:23 29:55 1:05:54 2:18:05 74 4:07 7:00 8:49 14:13 29:34 1:05:08 2:16:29 75 4:04 6:53 8:43 14:03 29:14 1:04:23 2:14:55 76 4:02 6:47 8:37 13:54 28:55 1:03:39 2:13:23 77 3:58 6:36 8:31 13:44 28:36 1:02:56 2:11:54 78 3:56 6:28 8:25 13:35 28:17 1:02:15 2:10:27 79 3:53 6:20 8:20 13:26 27:59 1:01:34 2:09:02 80 3:51 6:10 8:14 13:17 27:41 1:00:54 2:07:38 By understanding the relationship between VO2max and run time, it is also possible to manipulate the VO2max equation in order to determine a specific VO2max score to be attained. The numerator of the equation, which is expressed in ml of O2 consumed, can be manipulated to calculate how much fitness someone would need to gain to attain a particular VO2max score. The denominator, which is expressed in kg, can be manipulated to calculate how much weight would need to be lost to attain a specific VO2max score. For example, say you have a 165 lb. (75 kg) female who currently runs the mile in 7 minutes and 45 seconds but whose goal is to run a mile in 7 minutes. Assuming her current fitness level (numerator) remained the same, we could manipulate the VO2max formula to determine what her body weight (denominator) would need to be in order to achieve a VO2max score of 41 (which equates to a 7:00 1.0-mile run time). ??? ml O2 75 kg = 36 ml O2 / kg → 36 ml O2 / kg x 75 kg = 2,700 ml O2 2,700 ml O2 ??? kg = 41 ml O2 / kg → 2,700 ml O2 ÷ 41 ml O2 / kg = 65.8 kg 75 kg - 65.8 kg = 9.2 kg → 9.2 kg x 2.2 lbs. / kg = 20.2 lbs. → 165 lbs. - 20.2 lbs. = 144.8 lbs. From the above calculations, we see that she would need to lose a little over 20 lbs. in order to improve her VO2max score from 36 to 41 ml/kg/min. Again, this example assumed that her current level of fitness (numerator) remained the same. Additionally, losing weight may not always be the best approach to improving VO2max scores. For example, it would be contraindicated for individuals who already have a low percentage of body fat to lose weight, as the majority of weight lost would come from either water and/or fat free mass (muscle). Instead, it would be better for those individuals to perform regular speed and pace/tempo training in an effort to improve their level of fitness (numerator). In most cases, VO2max scores are improved by increasing one’s level of physical fitness (numerator) while simultaneously decreasing body weight (denominator). Recommendations for improving VO2max consist of performing high-intensity interval training 1-2 times per week (Haff & Triplett, 2016).
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