VO2 Max Testing in San Diego with Source Endurance

December 26, 2024
Running Vo2 max

Did you know that Source Endurance has partnered with San Diego State University to offer laboratory performance testing??? The SDSU lab offers VO2 max testing, along with lactate threshold testing and DEXA scans. This is a great time of year to get baseline data to help you tailor your training approach to meet your upcoming 2025 goals. Testing in the lab is a good way to see “what’s under the hood” in a more specific way than field testing and can offer more insight into how to tweak your training to continue to see progression. 

 

Introduction: The Importance of VO2 Max

VO2 max, short for maximal oxygen uptake, is a measure of the maximum amount of oxygen your body can utilize during intense exercise. It serves as a key indicator of cardiovascular fitness and endurance potential. For athletes, VO2 max represents a fundamental ceiling of aerobic performance, while for non-athletes, it is a predictor of overall health and longevity. This article explores what VO2 max is, its relationship with other performance metrics like lactate threshold, how to measure it, and how targeted training can improve it.

 

Einar Vo2 Max Bike

VO2 Max and Lactate Threshold: The Critical Relationship

While VO2 max sets the upper limit of aerobic capacity, lactate threshold (LT) determines the proportion of that capacity you can sustain during prolonged efforts. LT is the intensity at which lactate begins to accumulate in the bloodstream faster than it can be cleared, leading to fatigue.

The interplay between VO2 max and LT is critical: VO2 max is the engine size, while LT represents fuel efficiency. For elite endurance athletes, a high VO2 max combined with an elevated LT enables sustained high performance. Improving VO2 max increases your aerobic capacity, while raising LT allows you to operate closer to your maximum for longer periods. Source Endurance uses a protocol to test both simultaneously to pinpoint this relationship in a tangible way.

heart rate and relative vo2

The Concept of Oxygen Debt and Recovery

Oxygen debt refers to the temporary shortage of oxygen in the muscles during the onset of high-intensity exercise. This triggers anaerobic metabolism, leading to the accumulation of byproducts like lactate. Post-exercise, the body incurs an excess post-exercise oxygen consumption (EPOC) phase to clear these byproducts and restore equilibrium.

In VO2 max training, recovery periods are strategically incorporated to allow partial replenishment of oxygen stores, enabling athletes to maintain high output during subsequent intervals. Effective recovery maximizes the adaptations derived from VO2 max workouts. Understanding oxygen debt and recovery plays a key role in how you think about structuring VO2 max training and workouts.

oxygen debt

Workouts to Improve VO2 Max

Several types of workouts target VO2 max by stressing the cardiovascular and muscular systems. Below are some effective examples:

  1. Classic VO2 Max Intervals:
    • Example: 3x5 minutes at 90+% of VO2 max, with 5-minute recovery between intervals.
    • Adaptation: Improved oxygen delivery and utilization.
  2. Hard Start Intervals:
    • Example: 1 minute at ~120% of Functional Threshold Power (FTP), followed by 4 minutes at 95% FTP.
    • Adaptation: Increased cardiovascular strain and improved tolerance to sustained effort.
  3. Tabata-Style Intervals:
    • Example: 20 seconds all-out (~170% FTP), 10 seconds rest, repeated 8 times.
    • Adaptation: Enhanced anaerobic capacity and EPOC response.
  4. Hill Repeats:
    • Example: Short, steep climbs of 2-3 minutes at maximum effort, repeated 6-8 times.
    • Adaptation: Improved muscle recruitment and oxygen delivery.

 

Conclusion

VO2 max is a cornerstone of aerobic fitness and endurance performance. By understanding its relationship with lactate threshold, employing accurate measurement methods, and incorporating targeted workouts, athletes can optimize their training to maximize their potential. Whether you are aiming for a personal best or improving overall health, VO2 max training provides a scientifically grounded path to success. If you are unsure where to start, book a session in the SDSU lab through Source Endurance and after the test, a Source Endurance coach will walk you through the results and help you make actionable decisions to improve your training plan.

Book here for a VO2 max test with Source Endurance

 

References

  1. Achten, J., & Jeukendrup, A. E. (2020). Maximal Oxygen Uptake and the Physiology of Endurance Performance. Journal of Sports Sciences, 38(7), 679-689.
  2. Midgley, A. W., McNaughton, L. R., & Jones, A. M. (2021). Training to Enhance the Physiological Determinants of Long-Distance Running Performance. Sports Medicine, 51(1), 1-25.
  3. Kilding, A. E., & Seiler, S. (2020). Optimizing Interval Training for Endurance Performance. Medicine & Science in Sports & Exercise, 52(10), 2348-2356.
  4. Murias, J. M., & Paterson, D. H. (2020). The Relationship between VO2 Max and Lactate Threshold in Trained and Untrained Individuals. Journal of Applied Physiology, 128(4), 951-958.

 

Taylor Warren has raced at the elite level since 2014 and graduated with a Bachelor's Degree in Exercise Physiology from Colorado State University in 2015. Taylor continues to race at the elite level with CS Velo Racing, gaining experience and wisdom to help impart to the athletes he works with. Taylor is also a student of the game, with a passion for human performance and physiology, he is able to combine his race experience with an understanding of how the human body responds to training to deliver the best possible coaching experience. Taylor believes in a practical, holistic approach to coaching and training that values the athlete’s lifestyle and understands how to make the process approachable and enjoyable.

Learn more about Taylor and Source Endurance here.