VO2max is trendy right now - but is training for VO2max legit or grift? We dive into the science of VO2max, how to improve it, and if it actually matters for long-distance runners. Thank you to our sponsors: ✨ Upstep : Custom orthotics, molded from the comfort of your home. Use code RUNTOTHEFINISH at https://www.upstep.com/?ref=cajmuang for $20 off your purchase. ✨ FlipBelt : Sleek storage options, including no-bounce running belts and shorts. Use code TLF20 at flipbelt.com for 20% off your purchase. In this episode, you will learn: ✅ What is your VO2max? ✅ What do VO2max numbers actually mean? ✅ How is VO2max calculated? ✅ Is your Garmin’s VO2max estimate accurate? ✅ How much does VO2max matter for performance? ✅ How to improve your VO2max ✅ Can you improve your performance without changing your VO2max? ✅ Is VO2max a health indicator? Field Tests for VO2max : Cooper test: After a 10-20 min warm-up, run as far as you can in 12 minutes. Record distance and enter into this calculator . 1.5-mile run test: After a 10-20 min warm-up, run as fast as you can for 1.5 miles. Record distance and enter into this calculator . Lactate threshold test. After a 10-20 min warm-up, run 30 minutes as fast as you can (self-paced, even effort). Your average pace over the final 20 minutes is your velocity at second LT (60-min race pace) and your average HR over the final 20 min is your LTHR. References : 🔬 PMID: 17414804 🔬 PMID: 36754060🔬 https://bjsm.bmj.com/content/early/2025/06/04/bjsports-2025-110186 Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning / ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning / ➡️ Hundreds of evidence-based training tips on Laura’s website: https://lauranorrisrunning.com ➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en ➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/
