Languages Heart rate Vo2 Lactate Pace
Tools and the Art of Coaching Vo2
Pace 0mph 23 mph Heart Rate 36 bpm 215 bpm Lactate Levels < 1 mms 15 or more mms Vo2 Minimum utilization of Oxygen Maximum utilization of Oxygen Perceived Effort Very Easy Very Hard
Vo2 Effort Line Stopped or very slow pace Very hard pace Anaerobic zone Minimum utilization of Oxygen Maximum utilization of Oxygen Vo2/vVo2
Vo2 Effort Line 70% Aerobic Threshold 82% marathon 87% Vo2 max 90% max heart rate ie LT pace 97 % 5k 100% Vo2 Max 2mile time trial 102 % 3k 800 m 80 to 85% Just below LT pace. Tempo/ extended tempo efforts 92 % 10k mile % s above are designed for a 2 mile vvo2
Vo2 Effort Line O2 Development 70-75% Aerobic Threshold 82% marathon 87% Vo2 max 90% max heart rate ie LT pace 97% 5k 100% Vo2 Max 2mile time trial 102 % 3k 800 m 80 to 85% Just below LT pace. Tempo/ extended efforts 92% 10k mile
Vo2 Effort Line Vo2 Expansion 70% Aerobic Threshold 82% marathon 87% Vo2 max 90% max heart rate ie LT pace 97% 5k 100% Vo2 Max 2mile time trial 102 % 3k 800 m 80 to 85% Just below LT pace. Tempo/ extended efforts 92% 10k mile
Establish your bench mark and formulate the O2 paces Stopped or very slow pace Very hard pace < 70 % recovery days 97% 100% Anaerobic zone Minimum utilization of Oxygen Maximum utilization of Oxygen < 80% of max O2 development 85% Tempo 87% LT pace Vo2/vVo2 Everything is +/- 2% Use the art of coaching
What vvo2 do you chose as your benchmark Mile pace This number is very aggressive It may work in High School females and slower males May poorly represent the O2 System 2 mile pace Will be a lot more conservative Will represent the O2 system far more than using the mile pace as the vvo2
Example of a 9 min 2miler. Use this value to calculate the Lactate Threshold Vvo2 9 minutes in the 2 mile This is 4.30 a mile pace. This is the Vo2 max speed Convert Convert Vo2 max speed to seconds 4x60 +30 = 270 seconds Calculate LT pace Now calculate the Lactate threshold by taking 87% of the Vo2 max speed This is done by dividing. 270 /.87= 310 sec or 5min 10sec
Velocity at Vo2 max Use 9:02 for 2 mile 9:02/2mile 85%-89% of Velocity of V02max Ex: 85% to 89% of 4:31/271 sec = 5:04 to 5:18 pace =67m 53 sec for half marathon using 5:11 pace Using 5:11 to predict a half Marathon pace of about 68 minutes Your half marathon pace approximately indicates your Lactate Threshold pace
9:02 2mile
9:02 2 miler
Vo2 is not a measure of aerobic power but rather An indicator of aerobic capacity. Aerobic power is measured In the sustainability of 4mms of lactate in the blood or the maintaining of a running pace at about 90% of max Heart rate
9 min for 2 miles athlete A and athlete B vvo2 Athlete A 9min Athlete B 9min Aerobic Power Development 4-6 mms of lactate 90% of max heart rate 85% of vvo2 5:17 per mile for Calculations 4:30 mile pace 270 sec divided by.85 317 sec 5:17 per mile pace 89% of vvo2 5:03 per mile 4:30 mile pace 270 sec divided by.89 303 sec 5:03 per mile pace
Vo2 adjustment to T-pace Type of athlete Strong in the mile but weak in cross country Strong in the mile and strong in cross country Weak in the mile and strong in cross country 2mile time trial performance Pace per mile in seconds Vo2 adjustment Adjustment factor 9.00 min 270 sec weak 85% of Vo2 pace 9.00 min 270 sec balanced 87% of Vo2 pace 9.00 min 270sec strong 89% of Vo2 pace T pace number 5.17 pace 5.10 pace 5.03 pace
3 k pace 5 k pace 10 k pace
Developing the Vo2 3 k pace Risky 5 k pace Safe 10 k pace Conservative
Total Volume of work 3 k pace Keep the volume to 3k worth of work 5 k pace Keep the volume to 5k worth of work 10 k pace Keep the volume to 8 to 10 k worth of work
Volume of the repetition 3 k pace Keep the repetition between 300 and 400 5 k pace Keep the repetition between 300 and 600 10 k pace Keep repetition between 400 and miles
Pace 3 k pace This is your Vo2 pace Use the 2 mile race time 5 k pace This is 97% of the Vo2 pace Use the 5k race time 10 k pace This is 92% of the Vo2 pace Use 10 k race time
Recovery time 3 k pace Keep the recovery between 2 to 3 minutes 5 k pace 10 k pace Keep the recovery equal to the repetition time but no less than 2 min Keep recovery equal to the repetition time
length of the repetition/intervals Recovery between the repetition/ intervals Lactates levels will vary and the purpose of the work out will change Intensity of the repetition Total volume of the workout
Developing the Vo2 System February 2017 Rep/ volume Temp 50 Time/ Intensity Recovery 700 1:55 2 min 700 1:55 2 min 700 1:56 2 min 700 1:55 2 min 5.3 800 2:10 2 min 800 2:10 2 min 7.6 800 2:09 2 min 800 2:11 2 min 6.9 800 2:09 2 min 800 2:09 2 min 8.1 Lactate The Vo2 stimulation was not really activated with the distance of 700m repetitions. By changing the distance to 800 the lactates being produced are now reading between 6 and 10 mils of lactate approximately. This could have been accomplished by increasing the intensity or by reducing the recovery. I chose the length of the interval on this occasion
Comment: Should have taken 2:30 in the recovery Blowing Through the Lactate Vo2 Zone Note: Athlete (FK) back from being sick 600's@1:48 pace/72@400 2 min recovery low end of 5k pace shooting for Lactates 7 to 10 Lactates hitting 12.5 LL Comment: Should have taken 2:30 in the recovery Stopped the workout 4 days later 800's RECOVERY LACTATE 2:27 2 2:30 2 2:29 2 10.1 2:30 2 2:30 2 11.2 2:29 2
Vo2 workout Desired pace recovery actual pace desired mms actual mms 1000m 2:45 3:30 2.46 7-9mms 1000m 2:45 3:30 2:45 7-9mms 11.4 800m 2:12 3:00 stopped the workout 800m 2:12 3:00 stopped the workout 600m 1:38 3:00 stopped the workout 600m 1:38 3:00 stopped the workout 2 more days rest and adjustments 5x(800 @2:12, 100rest, 200@32) 800m 2:12 100 jog 32 7-9mms 5.5 800m 2:12 100 jog 31 8.4 800m 2:12 100 jog 32 9.0 800m 2:12 100 jog 32 8.3 800m 2:12 100 jog 32 8.5
Common Sense Approach Start out with 5 k pace and assess the intensity Assess the total volume Assess the length of the repetition Assess the recovery length of the repetition/intervals Lactates levels will vary and the purpose of the work out will change Recovery between the repetition/ intervals Intensity of the repetition Total volume of the workout