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12 votes

Max heart rate: is it bad to train in Zone 5 for 30 mins?

First every HR monitor will read your HR differently. To get an actual reading you will need to do a Vo2Max test at a Doctor. 2nd You are listing quite a large range for 30 minutes. There is a ...
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7 votes

Max heart rate: is it bad to train in Zone 5 for 30 mins?

If you enjoy it and feel great (and still do, after a week) then you aren't doing damage. But you may not be optimising your results either... Perception of effort is a better guide to exercise ...
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5 votes

Max heart rate: is it bad to train in Zone 5 for 30 mins?

There is a simple answer that lies in both your question and in the chart you provide. Your question says, “…is it bad to train...”. Training implies you are trying to improve. Zone 5, is not ...
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  • 51
5 votes
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How quickly will my VO2 max fall off if I stop all exercise?

The negative effect on VO2max due to detraining varies a bit with different studies, with losses ranging from 4-14% when training is stopped for less than 4 weeks [1-8]. Obviously, the longer the ...
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  • 794
5 votes
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Energy expenditure (calories burned) equation for running

Worth noting, without data from an ECG (heart rate monitor) and face mask based gas analyzers, along with details of the gradient, wind speed, and surface there aren't any accurate equations. The ...
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  • 1,195
4 votes

Metabolic Equations for Anaerobic Exercise?

The following formula should allow you to convert between MET, vVo2Max, VO2Max, KCal/min: MET = vVO2Max = VO2Max / 3.5 ~= kCalBurnt / (bodyMassKg * ...
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  • 1,195
4 votes

Can you calculate % of V02 max at which you're working using pulse ox readings?

While it's an interesting question, it would be a very short lived time anyway. VO2 max is the maximum oxygen your body can use at a given (usually fairly intense) activity level. If you exceed this ...
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4 votes

Energy expenditure (calories burned) equation for running

Pretty late to the party on this one but thought it was worth adding that the JavaScript behind the runners world calculator is pretty simple. Looking at the function toolSubmit (which is called when ...
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  • 51
4 votes

Why am I unable to run as fast as I should be able to, based on my VO2max

VO2max is the amount of oxygen which your cells are able to convert into CO2. It doesn't say anything about the anaerobic threshold, for that you need to do a Conconi test (there are many variants of ...
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  • 222
4 votes
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Why am I unable to run as fast as I should be able to, based on my VO2max

VO2 max is the amount of oxygen available for energy burn and is associated with runs that are shorter than 5-8 minutes total. Anything longer than this your body must deal with lactate acid buildup ...
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  • 1,538
4 votes

Why is it impossible or nearly impossible to burn high levels of fat near VO2 max intensity?

The reason why it's hard to burn fat during high intensity exercise is that it's a slow and inefficient process of getting energy to the muscles. Your body will switch to using glycogen aerobically ...
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  • 477
3 votes
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Running, high HR, VO2max decreases overtime

VO2max is not super important for 10k. It's correlated with performance, but it's not a good predictor. (Source) Don't worry too much about HR or VO2max. You should focus on performance. If you're ...
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  • 477
3 votes

Why do elite cyclists seem to have higher VO2 max tham elite marathon runners?

I'm not positive about the premise here. There are certainly cases of runners having cyclist like VO2 levels. Also, cyclists are way more testing conscious. The fact of the matter is elite cycling ...
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  • 1,647
3 votes

Formula for Rep max?

There is a handful of "accepted" formulae to calculate one's 1RM based on other xRMs. In fact, there's a nice Wikipedia article that lists them: https://en.wikipedia.org/wiki/One-...
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  • 17.3k
2 votes

Why fast before a V02 max test?

For caffeine, it is a mild stimulant. Especially if you are not used to drinking caffeine, it can artificially elevate your heart rate, and give a false reading. That is why the advisory against ...
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  • 22.6k
2 votes
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How can fitness trackers estimate VO2 max without knowing how hard the exercise is?

No, the fitness tracker cannot tell that exercise has changed. This will result in a skewed value. Fitness trackers usually look at your age, weight, sex, heart rate, overall fitness level, and effort ...
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  • 4,587
2 votes
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What exactly do fitness guides mean when they give a relative V̇O₂max?

Yes, V̇O₂ is “the weight-normalized volume rate of oxygen that is consumed during training,” expressed in ml/min/kg, but more fundamentally, it is a metric for the time-rate of energy production. Thus,...
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  • 5,666
2 votes

Max heart rate: is it bad to train in Zone 5 for 30 mins?

I'm basing a lot of this on my own personal experience so, by all means, take it as anecdotal if you'd like. I started exercising the week of my 34th birthday (about 8 months ago) after having ...
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  • 1,297
2 votes

How accurate is Garmin's VO2 max estimate?

Garmin use the VO2 data supplied to them in tabular form from the Cooper Institute, for example here is the table for age 14 females: https://www.cooperinstitute.org/vault/2440/web/files/732.pdf You ...
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  • 6,954
1 vote

If I'm training only for 5k, can I do mostly VO2 max training workouts?

V̇O₂max work rate can typically be held only for around 8 minutes or so, so you're not going to be racing at V̇O₂max pace. And while the pace will be "close", it's in the nature of endurance that ...
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1 vote
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Converting between %VO2Max and %HRMax or %LTHR

When you perform aerobic exercise, your body utilises oxygen to perform work. As you increase the amount of work you do, the amount of oxygen used—oxygen uptake—increases until it has hit a maximum. ...
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1 vote

How do I Measure cardio fitness by heart rate?

There is actually a very easy way of checking the strength and fitness of your heart using a heart rate monitor: measure your resting heart rate. Anything below 60BPM is better than average. Below ...
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  • 168
1 vote

VO2 max per split vs per run

V02max is more of an absolute number. Think of it like testing your max bench, or max vertical jump. It's the maximum amount of oxygen you can uptake at the time of testing. Something you can track ...
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1 vote
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Is there any relationship between blood types and VO2Max?

Your question assumes that each blood type offers a different capacity to carry oxygen. Without going into scientific explanations, the easiest way to answer the question is to understand the role of ...
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  • 6,641
1 vote

How does Vo2max dieting differ from normal gym more endurance-training dieting? How much intake is enough?

A normal multivitamin is enough. You should be more concerned with your caloric intake and your macronutrient split. Your caloric intake should be at least the number of calories you burn. (There are ...
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