vVO₂max is an intense running

Running

Running is a means of terrestrial locomotion allowing humans and other animals to move rapidly on foot. It is simply defined in athletics terms as a gait in which at regular points during the running cycle both feet are off the ground...

 pace which can be maintained for only about six minutes. This is the minimum speed for which the organism's maximal oxygen uptake is reached (after a few minutes of exercise at this intensity); at higher paces, additional power

Power (physics)

In physics, power is the rate at which energy is transferred, used, or transformed. For example, the rate at which a light bulb transforms electrical energy into heat and light is measured in watts—the more wattage, the more power, or equivalently the more electrical energy is used per unit...

 is entirely delivered by anaerobic

Anaerobic exercise

Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass...

 processes. At this pace, blood lactate in the muscles reaches levels around 8-10 mmol

Mole (unit)

The mole is a unit of measurement used in chemistry to express amounts of a chemical substance, defined as an amount of a substance that contains as many elementary entities as there are atoms in 12 grams of pure carbon-12 , the isotope of carbon with atomic weight 12. This corresponds to a value...

/L

Litre

pic|200px|right|thumb|One litre is equivalent to this cubeEach side is 10 cm1 litre water = 1 kilogram water The litre is a metric system unit of volume equal to 1 cubic decimetre , to 1,000 cubic centimetres , and to 1/1,000 cubic metre...

. Research by Véronique Billat has shown that training at vVO₂max pace improves both VO₂max and the economy required to maintain pace at this intensity.

The vVO₂max of world elite middle and long-distance runners is about 24 km/h (15 mph) and corresponds to top performances on the 3000 metres

3000 metres

The 3000 metres is a popular amateur middle distance track event where 7.5 laps are completed around a 400 metre track. This event is generally classified as middle distance, but it could be classed as a long distance event in many high schools, since they do not promote races such as the 5000 and...

.

Training at vVO₂max takes the form of interval workouts – e.g., 20 x 400m or 6 x 800m with active recovery between the workouts.

See also

• Anaerobic exercise
  Anaerobic exercise
  Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass...
  
  
• High-intensity interval training
  High-intensity interval training
  High-intensity interval training or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from...
  
  
• Respirometry
  Respirometry
  Respirometry is a general term that encompass a number of techniques for obtaining estimates of the rates of metabolism of vertebrates, invertebrates, plants, tissues, cells, or microorganisms via an indirect measure of heat production ....
  
  
• Training effect
  Training effect
  Training effect refers to specific changes in muscular, cardiovascular, and neurohumoral systems that lead to improvement in functional capacity and strength due to regular endurance or resistance training. It has also been defined as "an elevation of metabolism produced by exercise".Kenneth H...
  
  

External links

• Calcul your vVO₂max from your run distance