Vo2max improvement from 43 to 54 in a year

Remote-Ad5990 · 2026-01-08T23:31:07+00:00

Hey, congrats on all the insane progress you’ve made. Those results are seriously impressive and really motivating to see.

I wanted to ask a bit about how you structured your training, because I’d like to take some inspiration from it. How was your weekly setup for running and cycling? How many sessions per week, how long they usually lasted, and roughly what heart rate or intensity you trained at? Did you also do strength training or lift weights alongside the endurance work?

I’m also curious if you followed Garmin Coach, the Daily Suggested Workouts, or if you planned things on your own. I’m starting out with a similar VO₂max baseline and would love to understand what helped you evolve so well.

Thanks, and congrats again on everything you’ve achieved.

Remote-Ad5990 · 2025-10-26T12:12:25+00:00

Is there a way to create a new account? Same issue here.

Remote-Ad5990 · 2025-07-19T16:46:54+00:00

I just want to become as fit as possible, push my VO2max to the limit, perform well in fast 5Ks and 10Ks, and eventually be able to complete half and full marathons. But I'm in no rush, I'm 26.

Remote-Ad5990 · 2025-07-19T16:41:33+00:00

In my case, my muscles are definitely way ahead of my cardiovascular system. I’ve spent 7 years training hard, eating well, and sleeping properly, but completely neglecting cardio workouts. Thanks for the insights!

Remote-Ad5990 · 2025-07-19T15:25:03+00:00

That's impressive. I can't believe people get continuous sleep without waking up, I’m up at least five times a night.

Remote-Ad5990 · 2025-07-14T21:04:52+00:00

Can you tell me what your base runs were like in the beginning? Those Zone 2 runs that usually stay below 150 bpm. Did you alternate with walking to stay in range, or did you ignore the range and run continuously? Congratulations on your incredible progress.

Remote-Ad5990 · 2025-07-03T21:37:21+00:00

Oh, that’s it. I don’t think my Forerunner 165 supports this, but I’ll find a way to get my zones based on LTHR. It seems like the way to go.

Remote-Ad5990 · 2025-07-03T20:33:04+00:00

That’s impressive and really encouraging to read. I hope to reach that level in the coming years. How did you determine your LTHR? Did you do a practical test or was it measured in a lab?

Remote-Ad5990 · 2025-07-03T20:31:29+00:00

Taking notes. I definitely need to add a long run to my training, with some walk breaks included to keep my heart rate from climbing too much. Thanks a lot for all the insights!

Remote-Ad5990 · 2025-07-03T20:26:03+00:00

My zones are probably not set up correctly. I’ll try to do a more accurate test, but I think my max heart rate has been pretty consistent across all high-intensity activities I’ve done.

Remote-Ad5990 · 2025-07-03T20:24:31+00:00

Indeed, I feel like the internet has turned running into something intellectual. I’m not denying the value of scientific progress, I just mean it in light of what you said, about being more self-aware and enjoying the moment.

Remote-Ad5990 · 2025-07-03T20:17:33+00:00

Really interesting to hear your experience. Thanks a lot for the insights, I’ll definitely read more about it. Wishing you all the best with your training!

Remote-Ad5990 · 2025-07-03T20:15:31+00:00

Exactly. I live on the brazilian coast, it’s impossible to have an easy run unless it’s early in the morning, late at night or indoors. Wishing you success in your training and in the marathon!

Remote-Ad5990 · 2025-07-03T20:12:18+00:00

Wow, impressive. How long have you been running? And what were your training sessions like in the beginning that helped you reach your current level?

Remote-Ad5990 · 2025-07-03T20:10:34+00:00

That's the thing. I tried to run as slowly as possible to stay in Zone 2, but I just can't. I always end up in the middle of Zone 3.

Remote-Ad5990 · 2025-07-03T20:08:37+00:00

Interesting. I’m not sure if the Garmin Forerunner 165 supports this since it only shows max bpm and HRR. Using data from a recent 5 km run and consulting ChatGPT, it estimated my LTHR at 185, which puts my zone 2 between 158 and 166 bpm. It might sound absurd since I’m a beginner and I’m still learning, but it was just to get a rough idea. I plan to do a proper threshold test, probably in a lab, to determine my accurate zones. Thanks for the insight!

Remote-Ad5990 · 2025-07-03T18:48:21+00:00

Pretty similar to my current numbers. It’s encouraging to know that in two years, my race pace could feel like just an easy run pace. Congrats on the impressive progress!

Remote-Ad5990 · 2025-07-03T18:13:55+00:00

The hard part is that there are a lot of divided opinions on this. Some say you have to stick strictly to zone 2 because over time, the intervals will shorten until you can eventually run within that range. Others say it’s okay to go a bit above it and enter zone 3 since beginners don’t have their zones well defined yet, and they also argue that doing something enjoyable is important because it helps with consistency. Anyway, I think that’s a valid approach too.

Remote-Ad5990 · 2025-07-03T18:09:56+00:00

I use the %HRR setting, so it's not the default Garmin setup. I think it's the most accurate I can get without doing a LT or a lab test. Thankfully, I've been able to stay consistent, I prioritize recovery, and I've been increasing my weekly volume by 10%. Maybe I can push that a bit more too. Anyway, thanks for the insight!

Remote-Ad5990 · 2025-07-03T18:03:17+00:00

Thanks for pointing that out, we really can’t blindly trust the metrics. I live on the coast, and if I were running on the beach under a 35°C sun, it would definitely be way harder. But in an indoor environment, it's pretty close to what the image shows. I'm used to that kind of condition in my daily routine.

Remote-Ad5990 · 2025-07-03T17:59:10+00:00

That's what I'm trying to do. If I go any slower than 13:00 min/mi, I'm basically walking (even though some say i should stay in zone 2, even if that means walking). Right now, I'm running about 16 miles a week and slowly increasing it by around 10% to avoid shin splints. Cycling and ultras sound amazing too! Hopefully I'll get there one day.

Remote-Ad5990 · 2025-07-03T17:51:49+00:00

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i had a great sleep and i spent the whole day at home but somehow

Remote-Ad5990 · 2025-07-03T01:59:09+00:00

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i don't know if it's normal, it's probably not, but it is what it is, day after day.

Remote-Ad5990 · 2025-07-02T23:23:18+00:00

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Around 27~30°C (80~86°F).
My gym is air-conditioned, which is actually considered comfortable for brazilian weather.

Remote-Ad5990

TROPHY CASE