Elevating VO2max

George Payan · Post by **George Payan** » Wed Sep 03, 2003 9:32 pm

If you want to elevate VO2max and have to choose among increasing the intensity, the duration or the frequency of workouts, what is the most effective variable?

George Payan · Post by **George Payan** » Wed Sep 03, 2003 9:40 pm

The most important variable appears to be the intensity of the training runs. Increasing the frequency or duration of exercise will not always enhance VO2max, while elevating the intensity of workouts always produces eventual gains in VO2max, regardless of the frequency or duration used.

Research shows the optimal training intensity to be 90-100% VO2max. High intensity training is important because fast running activates the "fast twitch" leg muscle cells and improves their aerobic capacity, eventually permitting whole leg muscles to use more oxygen to provide energy. High intensity running produces larger increases in cardiac output (the amount of blood pumped by the heart per minute) than lower intensity, continuous training.

Coach Payan
www.CoachesEducation.com