#vo2 max training

[roshni99]

Do you know your heart has the power to fight a heart attack?

It is called VO2 Max.

Dr. Rohit Sane, CEO & Managing Director who has revolutionized ayurvedic practices world wide, gives a detailed explanation about VO2 Max.

Volume of Oxygen consumed per minute or VO2 Max is a determinant of your heart’s strength to survive a heart attack.

We spend our days fearing we will get an attack in the near future and this fear has the potential to destroy our quality of life.

If you find out your VO2 Max levels, and it is above 35 min, then there is no need to fear. Your heart is diving.

But when it is below 35 then you need to start taking preventive measures.

For More Information Link In the Bio. #VO2Max#HeartHealth#PreventionIsBetterThanCure#AyurvedicPractices#HealthyLiving#HeartAttackPrevention#DrRohitSane#QualityOfLife#HealthyHeart#StayFit#StayHealthy#WellnessTips#HealthyHabits#FitnessGoals#HeartCare#HealthAwareness vo2 max vo2 max test vo2 max tablet vo2 max training vo2 max explained vo2maxproductions vo2 gaming vo2 max apple watch vo2 vo2 max in Hindi vo2 max workout vo2 max supplement vo2 max tablet price vo2 max endurance tablet best cardiologist in India best cardiologist in Kolkata best cardiologist in Hyderabad best cardiologist in Patna best cardiologist in Delhi best cardiologist in Bangalore best cardiologist in Chennai best cardiologist in Lucknow best cardiologist in cmc Vellore best cardiologist in Ranchi best cardiologist in Varanasi best cardiologist in Mumbai best cardiologist in Odisha best cardiologist in pune Dr.Mathew Samuel Kalarickal Dr.Purshotam Lal Dr.Tarlochan singh kler Dr.K. K. Talwar K cardiologist cardiologist doctor cardiologist salary cardiologist course details cardiologist kya hota hai cardiologist day in the life cardiologist salary in india cardiologist doctor kaise bane cardiologist doctor status cardiologist vs cardiac surgeon cardiologist meaning cardiologist surgeon salary cardiologist course details in tamil cardiologist whatsapp status Dr.Tejas Patel Dr.Praveen Chandra Dr.Ashok Seth Dr.Naresh Trehan Dr.Devi Prasad Shetty Dr.Ramakanta

[zhengzi]

now that I've actually been sleeping at night, I've gained back my will to live and my hopes and dreams

[kantorberita]

Tim Monitoring KONI Bengkulu: Atlet Pelatda PON Perlu Menjalani Tes VO2 Max dan HB

Tim Monitoring KONI Bengkulu: Atlet Pelatda PON Perlu Menjalani Tes VO2 Max dan HB KANTOR-BERITA.COM, BENGKULU|| Sudah jalan dua bulan training centre (TC) Pelatda berjalan di bentang, ada sejumlah atlet mengalami cedera dan sakit. Ini terpantau ketika kegiatan tim monitoring KONI Provinsi Bengkulu tatap muka dengan sejumlah atlet yang melakoni TC. Kamis sore (11/7/24),  Tim Monitoring KONI…

[fastafter40]

VO₂max represents the peak of your aerobic capacity, and is a good benchmark for measuring your aerobic fitness. Performance decline with age is in large part due to a falling VO₂max. But there is a lot you can do about it.

[nurse-floyd]

F1 and VO2 Max Training

(x)(x)(x)(x)(x)

What is VO2 Max Training and why do drivers do it?

VO2 Max is the maximum amount of oxygen the body absorbs during exercise and can measure aerobic fitness levels. VO2 = Volume of oxygen consumed by the body per minute - it is one of the strongest predicters of heart disease and death. It is the best measure of cardiac and respiratory fitness available.

VO2 is measured in ml (of oxygen) / kg (body mass) / minute

How much oxygen the body consumes - the amount of blood the heart pumps per minute and how much oxygen was taken from it.

Now...why do F1 drivers need this?

Drivers put extreme demand on their cardiovascular, respiratory and overall physical health during races. Their bodies are subjected to enormous amounts of g-force and experience extreme heat and stress. They need a lot of energy to do this and as a result can burn a lot of calories per race.

VO2 max training is a useful measurement to assess a drivers endurance at their maximum during exercise which they are subject to during a race. The strain they're under during a race would require their bodies to be pushed to the max, requiring optimal oxygen intake and energy production.

It can ensure drivers are fit enough to endure the stress they subject their bodies to despite the environment within the car - maximum speeds/ heat. It gives drivers and their teams a greater understanding of how hard they can push their bodies and also how they can further maximise their performance during races.

Want to know a bit more about the science? Read below.

Now the (more) science-y bit - oxygen is used in respiration and as you breathe in oxygen the lungs turn it into energy called ATP (adenosine triphosphate). This powers the cells and helps release the CO2 in the body that's created during respiration when you breathe out.

The greater a persons VO2 max, the more oxygen a body can consume and the more effectively the body can use this to create the maximum amount of ATP energy and the better the body can handle aerobic/ cardio exercise.

During the test the goal is to get to maximum exercise to determine max heart rate, vo2 max and an estimated lactate threshold. The test measures oxygen consumption and CO2 production using a mask to determine values. The goal is to run at a comfortable speed but not too comfortable for around 10 minutes to max out oxygen consumption and heart rate. During the test heart rate is measured using the ECG dots you can see on the chest.

The Fick Equation is used to calculate VO2.

VO2 (mls O2/ minute) = cardiac output (stroke volume x cardiac output) x arteriovenous oxygen difference (difference in O2 content between arterial and venous blood - how much O2 is used by tissues in systemic circulation).

So in short, VO2 is how much oxygen the body consumes - how much blood the heart pumps per minute and how much oxygen was taken from it.

[exitrowiron]

Return to Running

Although running is my favorite athletic activity, I haven't done it regularly since I started training for my cross country ride in 2022. Then I tore my meniscus and needed surgical repair and started training for my cross Pyrenees ride which I completed a few weeks ago.

Now all of that is behind me and I am enjoying a pain-free return to running and hopefully soon, racing. My time away from running and increasing age have eroded my VO2 max, but I'm optimistic it will improve over time.

I'm using the Garmin coach to train for the Seattle half although it is tempting to ramp up my mileage more quickly than the AI suggests.

I know I'm in the minority, but I enjoy running on the treadmill. It is convenient, temperature controlled and I have access to entertainment. And I can strictly match my pace to the designated workout.

[uswnt5]

https://www.bicycling.com/culture/a62265997/tobin-heath-soccer-to-cycling/?taid=66fc394ac67ef00001b3ed67&utm_campaign=trueanthem&utm_medium=social&utm_source=twitter

U.S. Soccer World Champion Tobin Heath on Her Love of Cycling

Molly Hurford

What happens when a two-time Olympic gold medalist, two-time FIFA World Cup Champion, and U.S. Women’s National Soccer Team member decides to take up cycling? For one thing, the spandex really throw her off at first.

But that didn’t stop Tobin Heath from falling in love with life on two wheels, first at the spin studio rehabbing an injury, then on the roads around Los Angeles, and finally, riding around with the Canyon//SRAM team as they did a reconnaissance ride of stage two of the Tour de France Femmes. She even hosted interviews with pros like Demi Vollering and Kasia Niewiadoma with Strava during the Tour.

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We wanted to hear how Heath found herself fully committed to the bike life, what she learned from the pros, and how she believes that the more we watch women's bike racing, the better on the bike we can become. Here are her top tips when it comes to getting started with cycling.

More From Bicycling

What Is VO2 Max and Why Is It Important? | Preview

Ride With Others

“Until I did the ride with Canyon//SRAM, I had done most of my riding alone,” Heath says. “I realized on that ride that it’s amazing to just feel like part of a team. I play a team sport, obviously, so I’m used to putting on the uniform and getting into that team setting, so even putting on the team kit felt really natural for me. I do think it helps you become a better rider when you can ride with other people—and they don’t have to be pros.”

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Try Before You Buy

Buying your first bike can be incredibly intimidating, especially if you’re not sure what kind of riding you really want to do. Road? Gravel? Mountain bike? Basic commuting around town? It may be helpful to borrow a bike from a similar-sized friend, hit up demo days at local bike shops, or even spend the money to rent a couple of different bikes to test out what type of biking feels fun to you.

That’s what Heath did: When she decided to try riding outside, she asked a friend if she could borrow her gravel bike to test out in the mountains around Santa Monica, California.

A few rides later, and she was hooked—but she was happy she tested the bike before committing. “It’s an expensive sport and the gear is really intense when you first get started!” she says. “I was thankful that I was able to test it out before I fully bought in.”

Find Your Local Community

“That’s one of the most special parts about cycling: the community,” Heath says. “It’s such a community-focused sport. In Los Angeles, there are so many clubs and groups and rides that you can jump into and meet new people if you don’t already know other cyclists, and even if you don’t always want to ride with a group, it’s a great way to get started since you can find out about the best spots to ride and ask tons of questions.”

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While she’s not sticking to any specific training plan or considering turning pro on the bike anytime soon, Heath now rides a few times a week, mixing indoor and outdoor rides, as well as solo and group rides depending on her hectic travel schedule.

Ride Outside

While Heath started riding indoors as a way to rehab a soccer injury, she fell in love with cycling when she got outside. “Getting outdoors that just was the game changer,” she says. “I remember the first time I came home from a three-hour ride in the mountains, and my partner was just like, ‘I haven’t seen you look that happy in a long time.’ That feeling of freedom was just something that I couldn’t get from riding inside.”

Buy a Chamois

New cyclists may feel a little sheepish donning a full spandex kit, but Heath is here to tell you that it is a game-changer. “It’s so funny, I remember looking at other people wearing cycling kits and thinking it was really silly to wear that if you’re not a pro. I just assumed it wasn’t necessary. And then I got a cycling kit and I understood,” Heath laughs. “Wearing the kit obviously is super functional when you’re riding, so you can put stuff in your jersey pockets and the saddle is much more comfortable with the padded shorts—you wouldn’t survive a long ride without it—but it also changed the way I saw myself as a cyclist. It makes you feel fast.”

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Share Your Progress

Your journey matters more than you think. Heath has become a big fan of Strava in recent months—it serves as an online version of a community, allows you to track your own progress on the bike, and lets you see how people similar to you (or the top pros) are training.

“When I started riding, I was so inspired by seeing what other riders were doing,” she says. “I find that if you see it, you want to do it. And I love seeing all different levels of riders sharing what they’re doing, because I think that helps motivate even more people. A lot of people, especially women, will see what the pros are doing and feel like it’s not achievable, because they can’t visualize themselves training like that. But if they can see someone who looks like them posting rides, they see that it’s possible.”

Watch Women’s Cycling to Get Better

While watching a race like the Tour de France Femmes avec Zwift is simply fun and entertaining, you can also watch it for some valuable tips, says Heath. Look closely at how the riders set themselves up to take a corner smoothly, or how close they’re drafting each other. Check out how they’re positioning their bodies to maximize power output on the climbs.

While you may not be as vast as Vollering or Niewiadoma, you can still learn a lot from them. “Not only is it going to inspire you to go out and ride, you’re going to learn a lot about cycling just by being a fan of the sport,” Heath says.

Seriously, Ride With Friends

“When I first started, the women I knew who rode were serious riders,” says Heath. “They kept inviting me out to ride, and I would say, ‘No, I’m not ready yet.’ But I was ready and they absolutely would have made space for me even if I wasn’t as fast. Cycling is super inclusive if you want to be part of a community. And if the worst case is that you’re left behind on a hill, who cares? Even if you start a ride with friends and split up part way through, it’s much more fun and you really do get better when you have those other women around you.”

this is a hilarious copy and paste!

[ovaruling]

i found this very interesting, especially as a woman who has cheated death several times, came away from it disabled, and is now fiercely determined to live independently into old age, child-free (in this case, the relevance of that being the context of having no children to assist me with care or basic function as i age).

however, this is also important for all women, because being able to carry fitness (and by fitness i refer to the ability to complete everyday tasks and basic mobility without extreme difficulty or injury) into old age is a topic that affects us as a sex with some growing urgency.

statistically, we know (or should, by now) that women cannot depend on male partners/family members to care for us in times of illness or crisis, and that also goes for caring for us as we age. they leave. they shirk. they hope we’ll just die and relieve them of the burden of caring for us.

and even if male partners are not a factor, aging women ARE seen as a burden–to our families, to our friends, to our loved ones, to our doctors, to our governments, to our societies. having children or a partner or family members or friends does not necessarily guarantee that they will assist you in your old age.

so it is of utmost importance that we as women educate ourselves on how to stay as physically independent as possible as we age. here is an excerpt of the article that describes why i think this is so important:

"Think of the Centenarian Decathlon as the 10 most important physical tasks you will want to be able to do for the rest of your life. Some items on the list resemble actual athletic events, while some are closer to activities of daily living, and still others might reflect your own personal interests. I find it useful because it helps us visualize, with great precision, exactly what kind of fitness we need to build and maintain as we get older. It creates a template for our training.

I start by presenting my patients with a long list of physical tasks that might include some of the following:

1. Hike 1.5 miles on a hilly trail. 2. Get up off the floor under your own power, using a maximum of one arm for support. 3. Pick up a young child from the floor. 4. Carry two 5-pound bags of groceries for five blocks. 5. Lift a 20-pound suitcase into the overhead compartment of a plane. 6. Balance on one leg for 30 seconds, eyes open. (Bonus points: eyes closed, 15 seconds.) 7. Have sex. 8. Climb four flights of stairs in three minutes. 9. Open a jar. 10. Do 30 consecutive jump-rope skips.

The full list is much longer, with more than 50 different items, but you get the idea. Once they’ve read it, I ask them to please select which of these tasks they want to be able to perform in their ninth, or better yet 10th, decade. Which ones do they choose?

All of them, typically. They want to be able to hike a mile and a half, or carry their own groceries, or pick up a great-grandchild, or get up if they fall down. Or play 18 holes of golf, or open a jar, or fly somewhere on a plane. Of course they do.

That’s great, I say. You’ll make that kid’s day when you pick her up like that. But now let’s do a little math. Let’s say the kid weighs 25 or 30 pounds. That’s basically the same as doing a squat while holding a 30-pound dumbbell in front of you (i.e., a goblet squat). Can you do that now, at age 40? Most likely. But now let’s look into the future. Over the next 30 or 40 years, your muscle strength will decline by about 8 to 17 percent per decade—accelerating as time goes on. So if you want to pick up that 30-pound grandkid or great-grandkid when you’re 80, you’re going to have to be able to lift 50 to 55 pounds now. Without hurting yourself. Can you do that?

I press the issue. You also want to be able to hike on a hilly trail? To do that comfortably requires a VO2 max of roughly 30 ml/kg/min. Let’s take a look at the results of your latest VO2 max test—and guess what, you only scored a 30. You’re average for your age, but I’m afraid that’s not good enough, because your VO2 max is also going to decline. So you can pull it off now, but you likely won’t be able to do it when you’re older.

On it goes. To lift a 20-pound suitcase overhead when you are older means lifting 40 or 50 pounds now. To be able to climb four flights of stairs in your 80s means you should be able to pretty much sprint up those same stairs today. In every case, you need to be doing much more now, to armor yourself against the natural and precipitous decline in strength and aerobic capacity that you will undergo as you age.

Eventually, my patients get it. Together, we come up with a list of 10 or 15 events in their personal Centenarian Decathlon, representing their goals for their later decades. This then determines how they should be training. In the end, most people’s Centenarian Decathlons will probably overlap to a degree. Someone who enjoys stand-up paddleboarding, for example, would perhaps choose “events” focused around building core and cross-body strength. But she will likely be training the same muscle groups as I am doing for archery, and maintaining a similar degree of stamina and balance.

The Centenarian Decathlon is ambitious, no question. A 90-year-old who is even able to board a plane under her own power, let alone hoist a carry-on bag, is doing extremely well. But there is a method to the madness. These individual tasks are not out of reach. There are octogenarians, nonagenarians, and even centenarians right now who are running marathons, racing bicycles, lifting weights, flying airplanes, jumping out of airplanes, skiing the Rocky Mountains, competing in actual decathlons, and doing all sorts of other amazing things. So all these events are within the realm of possibility."

[komohine]

I just thought of james doing the beep test (the james brainrot is real) and wanted to ask what you'd think james' relationship is towards it? does he hate or love it? I would imagine hes had to do it many times throughout his life, so is he sick of it?

(I’ll assume this is college au even though i do think james runs in canon universe)

Knowing him he probably does that shit for fun bro 😭 instead of video games he “plays” the beep test. He tries to beat his high score every time and half of the time he succeeds. He likes it bcs its a good way to practice acceleration (esp in the later stages) and he feels hes not as good as acceleration when sprinting compared to speed maintenance.

I also headcanon James as the type of person to go on like longer distance morning runs. Except he tries his hardest to sprint the whole way. So he’d definitely like the beep test. He loves pain ig.

I think James has a very large vo2 max bcs he found out about it and found out how to increase only vo2 max so he really isn’t inhibited by that while running, he’s only inhibited by his muscle strength. So he can run and sprint for a scary amount of time.

That being said, sometimes when he has a bad day he’ll literally run until his legs fail. Because his vo2 max isn’t there to prevent literal muscle failure. He’ll limp home from his training session with his muscles and lungs on fire and he’ll crash in bed and he’ll be in a lot of pain the next day but he’ll drag himself up out of bed and go do it all again. The pain at least distracts from whatever was upsetting him.

[platinum-iridium]

getting back into it ... i did some interval vo2 max training today and let me tell ya ... i knew my chest was gonna hurt but damn. no asthma attack tho. no pain no gain i guess. lil baby lungs gonna have to nut up

[gardengnosticator]

the whole impetus of sport is based on unfairness. someone wins because they presented an unfair challenge to the competitors and won. there is no biological default human either, not every athlete is the same and there is no way to enforce an idea of biological fairness without banning people with longer limbs from being boxers, people with better vo2 maxes from being long distance runners, people with more fast twitch muscle fibres from being sprinters. denying trans people a chance to compete to make sport "fair" is a logical fallacy that collapses the second you examine how it works. a person is an elite athlete because of biological unfairness in their genetics and unfairness in the core ability to exist, unfairness in social class (if you can afford to train at a younger age you will be more successful), nationality (if your country is rich your endeavors into sport are more funded and secure as an option), sporting choice (some sports get more funding and support while others dont). its just fucking dumb to pretend any of this anti-trans sport shit is to make an even playing field and not just governmental crackdowns and erasure of trans people.

[roshni99]

Rapha cure - YouTube

"Unlocking the Power of Your ❤️: How VO2 Max Can Help Fight Heart Attacks 💪"#vo2 #hearthealth

Do you know your heart has the power to fight a heart attack? It is called VO2 Max. Dr. Rohit Sane, CEO & Managing Director who has revolutionized ayurvedic practices world wide, gives a detailed explanation about VO2 Max. Volume of Oxygen consumed per minute or VO2 Max is a determinant of your heart’s strength to survive a heart attack. We spend our days fearing we will get an attack in the near future and this fear has the potential to destroy our quality of life. If you find out your VO2 Max levels, and it is above 35 min, then there is no need to fear. Your heart is diving. But when it is below 35 then you need to start taking preventive measures. For More Information Link In the Bio. #VO2Max#HeartHealth#PreventionIsBetterThanCure#AyurvedicPractices#HealthyLiving#HeartAttackPrevention#DrRohitSane#QualityOfLife#HealthyHeart#StayFit#StayHealthy#WellnessTips#HealthyHabits#FitnessGoals#HeartCare#HealthAwareness vo2 max vo2 max test vo2 max tablet vo2 max training vo2 max explained vo2maxproductions vo2 gaming vo2 max apple watch vo2 vo2 max in Hindi vo2 max workout vo2 max supplement vo2 max tablet price vo2 max endurance tablet best cardiologist in India best cardiologist in Kolkata best cardiologist in Hyderabad best cardiologist in Patna best cardiologist in Delhi best cardiologist in Bangalore best cardiologist in Chennai best cardiologist in Lucknow best cardiologist in cmc Vellore best cardiologist in Ranchi best cardiologist in Varanasi best cardiologist in Mumbai best cardiologist in Odisha best cardiologist in pune Dr.Mathew Samuel Kalarickal Dr.Purshotam Lal Dr.Tarlochan singh kler Dr.K. K. Talwar K cardiologist cardiologist doctor cardiologist salary cardiologist course details cardiologist kya hota hai cardiologist day in the life cardiologist salary in india cardiologist doctor kaise bane cardiologist doctor status cardiologist vs cardiac surgeon cardiologist meaning cardiologist surgeon salary cardiologist course details in tamil cardiologist whatsapp status Dr.Tejas Patel Dr.Praveen Chandra Dr.Ashok Seth Dr.Naresh Trehan Dr.Devi Prasad Shetty Dr.Ramakanta PandaSHOW LESS

[fitnessnirvana]

TABATA WORKOUT ( Part 1 )

Tabata training, a sort of HIIT activity, is said to be one of the most effective ways to burn fat while improving overall health and fitness in as little as 4 minutes! With more and more members, particularly Tabata newcomers, asking questions about the Tabata workout and what it entails, we wanted to address some of the most common inquiries.

What Is The Tabata Workout?

Tabata is a type of High-Intensity Interval Training (HIIT) that involves very short, precise periods. All HIIT exercise consists of periods of high-intensity training followed by periods of moderate-intensity or rest, though the times can vary. Each Tabata exercise includes the following:

20 seconds of extremely intense, all-out movement

10 seconds of rest

Repeat 8 times for a total of 4 minutes

Typically, a workout may mix numerous rounds to create a lengthier workout (about 20 minutes) that targets multiple muscle groups and works the cardiovascular system while remaining easy to fit into a busy schedule. A four-minute round could include the same exercise or a variety of activities, such as:

20 seconds of sprinting + 10 seconds rest

20 seconds of push ups + 10 seconds rest

20 seconds of mountain climbers + 10 seconds rest

20 seconds of squat jacks + 10 seconds rest

What Are The Benefits Of A Tabata Workout?

Tabata training provides numerous health and lifestyle benefits. These include (but are not necessarily limited to):

Boosted anaerobic capacity: Anaerobic exercise enhances your body's tolerance to lactic acid, allowing you to work out more efficiently before reaching the lactate threshold. This means you can perform at a higher intensity for longer periods.

Improved aerobic endurance: Aerobic endurance refers to your body's ability to use oxygen to fuel physical exertion. The more efficient you are, the easier it is to exercise, allowing you to push harder and for longer periods.

Fat burning: Tabata and other HIIT workouts push your body to its limits, increasing your heart rate and burning a lot of energy, making them ideal for burning calories (and thus fat). As an anaerobic exercise, it depletes the body's oxygen supplies, and restoring them burns calories long after the session.

Convenience: Tabata workouts may easily fit into even the busiest schedule. There is no need for equipment or a large amount of space; you could even conduct a Tabata workout while waiting for the kettle to boil!

Where Did Tabata Come From?

Tabata originated in Japan and was named after Dr. Izumi Tabata, a professor at Ritsumeikan University. He was employed by the Japanese speed skating team in the 1990s to evaluate the success of their training regimen, which consisted of brief maximal bursts of sprints followed by short rest periods. Dr. Tabata conducted thorough scientific investigations and was able to demonstrate the remarkable benefits of this training approach.

Are Tabata Workouts Effective?

Tabata workouts may sound too wonderful to be true, but they are scientifically proven. Dr. Tabata's study contrasted two groups on a six-week fitness program: one group completed an hour of moderate-intensity exercise on a stationary cycle five times a week (1800 minutes of training), and the other group did high-intensity Tabata-style training four times a week (120 minutes).

While both groups improved their aerobic capacity, the Tabarta group performed significantly better, with a 15% increase in VO2 max (which indicates cardiovascular health and maximal aerobic power) and a 28% increase in anaerobic fitness compared to no improvements in the moderate exercise group. Steady-state, moderate-intensity cardio has benefits and should not be overlooked, but this demonstrates how beneficial short Tabata sessions are!

[aguanteactivewear]

Boost Your Speed: Essential Types of Runs for Better Performance

To run faster and perform better, mixing up your training with different types of runs is important. Each type helps improve different aspects of your running. Aguante is here to support your journey with gear that enhances your performance and comfort.

1. Long Slow Distance (LSD) Runs

LSD runs are long runs at a slow, easy pace. These runs help build your endurance, making it easier to run for longer periods without getting tired. They increase the number of small blood vessels (capillaries) in your muscles, helping deliver more oxygen and nutrients. LSD runs also improve how your body uses energy by making it better at burning fat for fuel.

Key Benefit: Better endurance and energy use.

2. Tempo Runs

Tempo runs, or threshold runs, are done at a “comfortably hard” pace, slightly slower than your race pace. These runs help your body handle running at a fast pace for longer by improving your ability to clear out lactic acid, which causes muscle fatigue.

Key Benefit: Run faster for longer periods.

3. Interval Training

Interval training involves short bursts of high-speed running followed by periods of rest or slow running. This type of training increases your VO2 max, which is the maximum amount of oxygen your body can use during exercise. It also strengthens fast-twitch muscle fibers, which help you run faster.

Key Benefit: Increased speed and endurance.

4. Hill Repeats

Hill repeats involve running up a hill at a fast pace and then jogging or walking back down to recover. Running uphill strengthens your leg muscles and improves your running form, making you more efficient.

Key Benefit: Stronger legs and better running form.

5. Fartlek Training

Fartlek, a Swedish term for “speed play,” mixes continuous running with random bursts of speed. This type of run improves both your aerobic (long-distance) and anaerobic (short, fast) fitness, making you more adaptable to different running conditions.

Key Benefit: Improved speed and adaptability.

6. Recovery Runs

Recovery runs are short, easy runs that help your muscles recover from harder workouts. They increase blood flow to your muscles, helping to clear out waste products and reduce soreness.

Key Benefit: Faster recovery and less muscle soreness.

7. Progression Runs

Progression runs start at a slow pace and gradually get faster. These runs teach you how to pace yourself and finish strong, which is useful for races.

Key Benefit: Better pacing and strong finishes.

Conclusion

Including these different types of runs in your training routine will help you run faster and more efficiently. Each run has a specific purpose, and understanding these can help you train smarter. Aguante’s gear is designed to support you in every type of run, helping you achieve your running goals. Get out there, mix up your runs, and see your performance improve!

Visit our website for the Running Collections: https://aguante.in/collections/running

[nurse-floyd]

F1 Medical Masterlist

Carlos Sainz Appendectomy

VO2 Max Training

F1 and Biometrics

[exitrowiron]

Despite temps in the 40's, the nets are up and so we feel compelled to play tennis; 2 hours on Sundays and Wednesdays. We had a rather large group of 7 yesterday and generally 3-4 including Beth and me on Wednesdays.

My return to running is going well - Saturday's 11 mile run was the furthest I've run in 2 years and it felt good. My running pace and VO2 max are still a long way from where they were before I shifted exclusively to bike training in early 2022, but I'm happy with my progress.

I took a bike FTP test last week and was a little disappointed that my FTP had plateaued until my bike coach directed my attention to a Training Peaks performance management chart which highlighted the load created by simultaneously pursuing bike and running training programs. You can see my fatigue (the pink line) begin to rise dramatically in February when I added half marathon run training to cross-Pyrenees bike training. Simultaneously my Form (the yellow line indicating, 'race readiness') began to decline. Fortunately, my overall fitness, the area under the blue line, began to accelerate more quickly too.

These are all just estimates and calculations made by Training Peaks but it is helpful to see objective confirmation of the stress of training.