Performance: your limits defined by your Vo2 Max (and your HR)

[The content was extracted from a video published in August 2020. You can check it here]

We all have some limits (physical, mental)  that we can challenge. And what is super cool is that we can quickly have an estimation of those limits and then train and train to reach them and try to overcome them. 

Without getting technical, Let’s jump to Maximal Aerobic Speed also called The Velocity at VO2max.

Definition: It is the speed at which the maximal oxygen uptake or VO2max occurs. It is great indicator for your training and to predict your race performance.

And you can test that speed easily: you could go to a laboratory (the most precise way but not always accessible) or simply by running during 6 min at your full speed. Your average speed you will have is your maximal aerobic speed.

 If you are at your best capacity thanks to a very consistent and efficient training, you should be able to run at:

Distance% of of the MAS
Marathon80 – 82%
Half Marathon84 – 86%
10k88 – 92%
5000 m92 – 94 % 
2000 m or 3000 mAround 98%

Some people prefers to use another indicator, the maximal heart rate. Some says it is less reliable since it is a value which can evolve and more difficult to measure. Then we would get:

Distance% of the MAS% of the
Maximal
Heart Rate
Marathon80 – 82%75 – 77%
Half Marathon84 – 86%79 % – 81%
10k88 – 92%83% – 87 %
5000 m92 – 94 % 87 % – 91 %
2000 m or 3000 mAround 98%Around 93%

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