Not sure what exactly VO2 max is? Learn the metaphor that makes understanding the metric simple with the help of Runner's World's Guide to VO2 Max.
Take a glance at the metrics on your watch right now, and your VO2 max score likely stands out the most. I know I don’t have a hard time missing the bolded number taking up most of the screen on my Garmin watch.
But what does those big digits staring back at you even mean?Our new Guide to VO2 Max brings plenty of context to that number taking up your entire watch screen, plus makes the science behind the purpose of VO2 max approachable for any runner. With expert-backed resources and details on what makes the metric so crucial and how you can use it to mold your training, you can get a better grasp on why your number is what it is—and how you can improve it. And the best way to begin resolving all of your VO2 max confusion? Start by simply understanding a metaphor. As explained in our guide, you can get an idea of VO2 max’s importance thanks to an effective metaphor that puts the metric into perspective. First, think of your body as a car. It’s the vehicle that goes the distance, traveling from place to place. Horsepower makes all of that movement possible—a.k.a. your VO2 max. The more horsepower a car has, the more power it has to cover longer distances, and the same applies to your body. The higher your VO2 max, the easier it is to run faster for longer. “With VO2 max, you’re essentially asking yourself, how much horsepower do I have?” Mathias Sorensen, MS, an exercise physiologist at UCSF Human Performance Center, explained to Runner’s World for our VO2 max guide.So, how do you improve your “horsepower” to help your body run faster, longer, and more efficiently? That boils down to plenty of factors, and our guide gives you the workouts and strategies you need to see improvements in your VO2 max—and, ultimately, in your fitness. Plus, you can get a more scientific look at VO2 max with our guide, and you’ll learn how to dial in your most accurate score possible, boost your number through training, and combat age-related VO2 max decline.Looking for more ways to improve your training and explore the endless possibilities available to you on your running journey? Head to our Guide to VO2 Max and our full collection of training programs available to Runner’s World+ members to see how you can level-up your running, whether it’s by building your speed, finishing your first 5K, or anything else in between.
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