How I Improved my VO2 Max by 10% in Just 14 Weeks

TLDRIn the past 14 weeks, I have increased my VO2 max by almost 10% through structured training for my first marathon. VO2 max is a measure of your aerobic fitness and the higher the number, the better your running performance. My Garmin watch has been essential in tracking my progress and ensuring accuracy. Consistency and a well-balanced training plan have been key to my improvement.

Key insights

🏃‍♂️Structured training for a marathon can lead to significant improvements in VO2 max.

💪Consistent and well-balanced training is crucial for increasing VO2 max.

⌚Garmin watches provide accurate VO2 max measurements and help track progress.

🚀Improvements in VO2 max can provide motivation and validation for training efforts.

🔥Interval training and high-intensity workouts can have a significant impact on VO2 max.

Q&A

What is VO2 max?

—VO2 max is a measure of an individual's maximum oxygen consumption during intense exercise and is considered a marker of aerobic fitness.

How is VO2 max measured?

—VO2 max can be measured through laboratory tests that involve running on a treadmill while wearing a mask that measures oxygen and carbon dioxide levels. Garmin watches use a smart analytics engine to estimate VO2 max based on pace and heart rate data.

Can VO2 max be improved?

—Yes, VO2 max can be improved through consistent aerobic exercise and high-intensity interval training that challenges the body's ability to utilize oxygen efficiently.

Does age affect VO2 max?

—VO2 max typically declines with age, but regular exercise can help slow down this decline and maintain cardiovascular fitness.

Is VO2 max important for marathon training?

—VO2 max is an important factor in running performance and can be indicative of an individual's aerobic capacity. Improving VO2 max can help enhance endurance and overall running ability.

Timestamped Summary

00:00In the past 14 weeks, I have increased my VO2 max by almost 10% through structured training for my first marathon.

02:23VO2 max is a measure of an individual's maximum oxygen consumption during intense exercise and is considered a marker of aerobic fitness.

06:08Garmin watches use a smart analytics engine to estimate VO2 max based on pace and heart rate data, providing a convenient and accurate way to track progress.

08:46Interval training and high-intensity workouts can have a significant impact on improving VO2 max.

09:26VO2 max can be improved through consistent aerobic exercise and high-intensity interval training that challenges the body's ability to utilize oxygen efficiently.

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