Aug 31, 2019 · For improving VO2 max, it's recommended that our heart rate is above 90% of its maximum during our hard workouts. If we run too slow on our fast days or run too fast on our easy days, we could plateau early. If a person has a different maximum heart rate, the 90% would be a different BPM value. In world-class athletes lactate threshold typically occurs at 70-80% VO2 max. In untrained individuals it occurs much sooner, at 50-60% VO2 max (10,11). Generally, in two people with the same VO2 max, the one with a higher lactate threshold will perform better in continuous-type endurance events. See the graph below: VO2 max can be determined by a 1-mile walk test, using your heart rate at the end of the walk. This is often called the Rockport Walk Test. You'll need a flat, measured 1-mile course, such as a track, and a heart rate monitor. Walk 1 mile as fast as possible, and measure your heart rate immediately upon finishing. Mar 25, 2013 · What is more useful is knowing your lactate threshold as a percentage of your VO2 max. The higher percentage that your LT of your VO2 max, the closer you are to your “potential.”. ZONE 5. Now let’s look at Zone 5, which can be considered 105% of our Lactate Threshold Heart Rate and above. Spending time in this zone has a fantastic effect Feb 4, 2010 · In theory, the more you train, the better your body should get at using oxygen, and your VO2 max should increase. Indeed, elite athletes often have very high VO2 max's compared with average Joe. Apr 15, 2023 · Source: Author via Excalidraw. The key to effectively building a high VO2 Max is to spend about 80% of your cardio training time in Zone 2, and the other 20% doing higher-intensity workouts.. This .

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