A runner’s fitness level can be measured by the volume of oxygen consumed while working out at the maximum level. It is the maximum amount of oxygen in millimetres that a runner consumes in one minute per kilogram of body weight. Triathletes need to attain the highest VO2max values to remain in top condition. These values can be improved by increasing the intensity of workouts, to raise the heart rate between 65 and 85% for a minimum of 20 minutes, three to five times a week. The average VO2max value for male athletes is 3.5 litres per minute and 2.7 litres per minute for female athletes. Regular training has the potential to increase VO2max by 5 to 15 percent on average while some top athletes have experienced improvements up to 25 percent.
Improving your VO2max and Critical Body Systems
To improve VO2max over a period, there are various workouts you can add to training sessions.
10 Km time:- Run at your optimum speed for five minutes and note the distance achieved. Cover the same distance once more after a 5-minute rest. However, this time slow down to cover the distance in six minutes with a 30 second rest, and repeat this many times.
5 Km time:- Run at maximum speed for three minutes and note the distance covered. Make successive runs at 10 percent slower than your original speed with 60 seconds rest and repeat several times.
VO2max is difficult to measure. However, it is useful to understand the concept that since the heart rate increases when you increase the intensity of your training, it can be used as an indicator to reflect the percentage of VO2max, at which you are training.