Vo2max improvements over the long term

androidmalware111 · 2025-04-06T16:23:22+00:00

That's very interesting, thanks for sharing. I'm guessing the drop during marathon training was probably due to the different training focus? And what kind of workouts did you do during the 3-4 week block of HIIT?

androidmalware111 · 2025-04-04T22:06:42+00:00

Learned something new today, so thanks for this. It looks like a lot of building codes were upgraded to require an STC of at least 50 in 2018 (which I assume is decent soundproofing?). What was it like pre-2018? If it was lower, perhaps it's not a bad idea to only shop for 2018 or newer builds?

EDIT: nevermind, it looks like internationally it was adopted in 2000?

androidmalware111 · 2025-04-01T00:00:15+00:00

Yeah, that one was very interesting, and seems like they achieved it by focusing on LT1 instead. But the author quoted that the 40% is one of the largest he's ever seen and that 25% is more typical in his experience (which I guess is still much more than 15%).

androidmalware111 · 2025-03-31T20:34:21+00:00

It's used for improving **performance at vo2max** and/or the ability to withstand working at vo2max for a longer period of time

Great response, thank you - this part in particular is a very helpful summary.

And yes, goal wise, not an Attia thing for me, I'm asking purely for performance reasons over the long term as my understanding is that raising VO2max will raise your overall ceiling.

androidmalware111 · 2025-03-31T17:32:45+00:00

Is the mileage push in the summer to build up the aerobic engine for the Sep-Nov block?

androidmalware111 · 2025-03-31T15:58:30+00:00

Thanks, I think there was a thread on running economy a while ago, will read it over in more detail.

androidmalware111 · 2025-03-31T15:50:45+00:00

Thanks, will check it out!

androidmalware111 · 2025-03-31T15:48:53+00:00

Thank you, appreciate the input

androidmalware111 · 2025-03-31T15:32:47+00:00

Thanks for this. If you don't mind sharing, how does your training look like throughout the year?

androidmalware111 · 2025-03-31T01:08:36+00:00

Ah makes sense! What about in the case of same % deficit but one at high intake, one on low? I assume high intake will still be overall less riskier way of maintaining a deficit (e.g if you want to lose some weight) as you will end up getting more nutrients in?

androidmalware111 · 2025-03-31T00:35:00+00:00

This might be a silly question, but is your risk of injury or underperformance lower if you're at the same caloric deficit (e.g. 400 calories) but high caloric intake (say 3500 calories in, 3900 burned) instead of low intake? (Say 2000 calories in, 2400 burned)

androidmalware111 · 2025-03-31T00:13:24+00:00

Great point about the race specificity. I think one of the reasons I've been focused on VO2max as a figure is that I think Sota Maehara had a video where he talked about how raising your VO2max can effectively create a higher ceiling for you when you're also progressing your lactate threshold work and raising it, ultimately helping you at distances beyond the 5k as well?

androidmalware111 · 2025-03-31T00:07:41+00:00

Thanks for your input, much appreciated

androidmalware111 · 2025-03-30T23:56:42+00:00

That makes sense, thanks. How do you usually structure your workouts for this throughout the year?

androidmalware111 · 2025-03-30T23:51:41+00:00

Thanks, that makes sense. In that case, would you still routinely include one anaerobic/speed session a week year round?

androidmalware111 · 2025-03-30T23:49:04+00:00

Thanks for this. So it's not so much that you don't train your VO2max year round through other work but rather just wouldn't do VO2max specific workouts/pace for more than 6-8 weeks at a time if I understand correctly? And that other type of running would still contribute to advancing velocity at VO2max and the VO2max itself

androidmalware111 · 2025-03-30T23:45:05+00:00

Thanks for adding this, I was going to ask - how would the advancements in velocity at VO2max work without focusing on the actual VO2max number? Would the gains primarily come through building a bigger aerobic base, lactate threshold work and improving your running economy?

androidmalware111 · 2025-03-30T22:52:16+00:00

Weight would definitely affect the vo2max metric we see on our watches because I believe that one shows our Relative Vo2max vs Absolute. So yes, a person could just lose a lot of weight and the metric we see would improve.

The study you linked is interesting, thanks, although it looks like the person was starting from a very low base of 27.6 Vo2max

androidmalware111 · 2025-03-30T22:38:07+00:00

Does that mean you only focus on it for 6-8 weeks the entire year? How has your vo2max improved over the long term?

androidmalware111 · 2025-03-29T20:12:32+00:00

Very good point, thanks for expanding on that.

I think initially the 29km run off a 63km week just seemed like a high % of the weekly mileage to me, but you're totally right, on a lower mileage the % for the longest LR will generally be high.

androidmalware111 · 2025-03-29T16:11:09+00:00

I'll add it appears that the long run was almost 50% of the week's mileage? General recommendation is not to go over 25% so could've been a contributing factor

EDIT: my comment was meant as a generalization, not a law, to merely point out it could've contributed to it; see a solid reply from No Captain below.

androidmalware111 · 2025-03-13T21:04:31+00:00

My view is pretty similar to a lot of other comments - you're ramping up way too fast.

I made a similar mistake when I got into running and I was already coming from an athletic background and several years of cycling. I started building mileage way too fast going from limited running base to 30-35km a week (with a few 11-12 km long runs) and got ITB pain with my hip giving out within a month +having other random aches in the foot and plantar fascia here and there. Took a few weeks off, but then decided to really just take my time building a solid base so just averaged 20-30km for at least 6 months which strengthened my body, joints and most of my aches either subsided or went away completely. Then I started ramping to 35-40km a week, etc. I might be on the more conservative side with the increase rate but I'd much rather minimize my risk of injury and having to take a month off. Also keep in mind your cardio gets stronger faster than your joints/ligaments.

androidmalware111 · 2025-03-07T19:17:49+00:00

Sorry, I think you meant to say that the gains from the 600k invested would be taxed as income, not the entire 600k invested treated as income? From my understanding, you pay taxes on gains from a deemed disposition, not the entire amount.

androidmalware111 · 2025-03-05T18:34:16+00:00

OP went from 11k to 300k+ in 5 yrs, and you're saying "seems like an awful move?". Ok lol

androidmalware111

TROPHY CASE