Recently, I was tagged on a VO2max thread. The athlete received a result that didn’t make sense and wanted help interpreting. Unfortunately, problems with testing data are common. When we ran our lab in Boulder, most third-party tests we reviewed had problems, either with protocol, or data.
With testing:
Start with the end in mind.
Use a facility, and tech, with experience working with endurance athletes.
Confirm the proposed protocol, in advance.
Confirm the equipment to be used, in advance.
Run all of the above past your coach, or most experienced peer.
Allow ample time for warm-up.
Expect to repeat the protocol to build a useful data set.
As for protocols, the most useful have been covered already:
Submax with lactate
Full Profile with lactate
Fuel Mix up to, and just past, Core Pace. This test is usually done as a Full Profile using heart rate, lactate and gas exchange analysis.
Lactate Testing is covered in Chapter Five. Alan Couzens’ Chapter Six provides an explanation of Fuel Mix and metabolic testing.
You’ll notice what’s not above… VO2max testing.
VO2max data, is the most popular info in sport. That’s unfortunate.
It’s not that VO2max doesn’t matter.
It’s because there’s little actionable data from a quick ramp to max.
As coaches, there is not much we can do with an athlete’s VO2max data. We file the number away and get back to the training principles explained in the book.
Let’s get you pointed in a better direction.
No lab required, at least initially.
Breakpoint Velocity
Velocity is what separates athletes.
Race Day velocity.
Green Zone velocity.
Breakpoint velocity.
If you want to test yourself then do a race.
Races show the top of our velocity-duration curve. For example, a 10km running race provides an accurate assessment of Zone 4 pace.
The average paces at the end of our longest workouts contain valuable information.
The durability & velocity of an upper Zone 1 effort, provides an accurate assessment of Green Zone fitness. Pay attention to:
A comfortable ease of movement,
Relaxed breathing rate, and
Stable heart rate.
Above, we’ve described two breakpoints.
First Breakpoint => the border of Zone 1 and Zone 2.
Reality Check at the end of our longest workouts.
Second Breakpoint => towards the top of Zone 4.
Reality Check with a race of appropriate duration/distance.
The purpose of our lab testing is to help determine these two breakpoints.
From there, we take the information into the field and benchmark our fitness.
In assessing breakpoint fitness there are two important considerations:
Velocity for a fixed duration, or distance. Red Zone examples for running include:
5 km or 10 km pace.
Best 6-minute pace.
The ability to hold a specific velocity for a duration, without subjective perception increasing, most often in the Green Zone.
Time impacts all efforts and breakpoints:
At some point, even easy pace isn’t easy.
Within the Red Zone, RPE quickly elevates for all but the fittest athletes.
If our experience in the field doesn’t match the lab data then the lab data, or our interpretation, is incorrect.
If you’re going to spend money then make sure the test provides something you can apply and track over time.
Use test data to better understand personal breakpoints. Our training zones can be felt and observed by what happens during/after training.
In Part Two - John’s going to focus on the tests he’s administered over many decades. He’s found value in VO2max testing and we think you’ll find his experience both helpful and interesting.
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