RACERADAR
VO2max measures the maximum volume of oxygen your body can consume per minute during intense exercise, expressed in milliliters per kilogram per minute (ml/kg/min). Think of it as the size of your aerobic engine — the bigger the engine, the more power you can produce aerobically.
VO2max is one of the strongest predictors of distance running performance. Elite male marathoners typically have VO2max values of 70-85 ml/kg/min, while elite females range from 60-75. Recreational runners usually fall between 35-55. Your VDOT score, which we use throughout this app, is a running-specific estimate of your VO2max.
Research consistently shows that running at 95-100% of your VO2max for 3-5 minutes per interval is the most efficient stimulus. This translates to your "I-pace" — typically 3K-5K race pace. Classic sessions include:
What matters is total time spent at VO2max intensity. Aim for 8-15 minutes of hard running per session. Intervals allow you to accumulate this stimulus without the fatigue of a single continuous effort. The recovery between intervals lets you maintain pace quality.
VO2max is partly genetic (about 50%). But even if your genetic ceiling is moderate, you can still run fast by improving your running economy and lactate threshold — which is why the other articles in this module matter just as much.
VO2max is the maximum rate your body can use oxygen during exercise. It sets the upper limit for aerobic performance. Training at 95-100% of VO2max (intervals at I-pace) is the most efficient way to raise it.