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I’m telling you know, if no one responds to this, I will be very pissed. I will try to keep it short, and split it up into three posts. The entire purpose of this post is to make you guys better endurance athletes. The basic three variables in endurance training are the following: 1) Maximal Oxygen Consumption; 2) Lactate Threshold; 3) and Efficiency.
We will discuss the first one in this post, Maximal Oxygen Consumption. It is what it sounds like. MOC is the amount of oxygen that can be delivered. A high capacity for blood delivery, means higher oxygen delivery, which means more muscles will be activated in a given time. This isn’t called MOC, it’s called VO2, I forget why, but it is limited by the maximum pumping capacity of the heart, which is where the heart rate zones come in, and also is due to specific arterial development.
You’re saying... what?
Ok, let’s examine this further, and I’ll explain why this shit so important.
To measure out VO2 max, we would have to go into a laboratory and be tested through certain machines, which includes the treadmill tests. I’ve never done this, so I don’t know. But lets look at this:
I will use a hypothetical male (lets call him kligor). Our measurement will be based on amount of time and distance kligor runs. After a week of training, his total time and distance goes from a 5 minute walk of .2 miles, to a 15 minute jog of 1 mile. That’s pretty good, though he’s still slow as shit.
After four months of regular training, he’s up to 45 minutes of continues jogging for five miles. This is exceptional. There results are probably close to normal. After four months, if he does not change his training, he will not see much improvement. His time may go to 60 minutes, but he still may able to only jog 7 miles. He went from running a 15 minute mile to running a 9 minute mile, to running an 8:57 mile. A 3 minute difference is not worth your time.
If he were to change his training, he could be running 6 miles in 45 minutes, which is a 7:50 mile. That’s a good improvement. But, I’ll show you how to change your training next time. Meanwhile, why not fiddle around with this:
6-week VO2 max Training Regimen
Week One
Monday - 5min Jump roping
Wednesday - 10 min Shadowboxing
Friday - 15 min Jogging
Week Two
Monday - 10 min Swimming
Wednesday - 15 min Cycling
Friday - 20 min Jump Roping
Week Three
Monday - 15 min Shadowboxing
Wednesday - 20 min Jogging
Friday - 25 min Swimming
Week Four
Monday - 20 min Cycling
Wednesday - 25 min Jump Roping
Friday - 30 min Shadowboxing
Week Five
Monday - 25 min Jogging
Wednesday - 30 min Swimming
Friday - 35 min Cycling
Week Six
Monday - 30 min Jump Roping
Wednesday - 35 min Shadowboxing
Friday - 40 min Jogging
Do not blindly copy this regimen. Choose your own activities, and set your own time, distance, and frequency. Good Luck!
We will discuss the first one in this post, Maximal Oxygen Consumption. It is what it sounds like. MOC is the amount of oxygen that can be delivered. A high capacity for blood delivery, means higher oxygen delivery, which means more muscles will be activated in a given time. This isn’t called MOC, it’s called VO2, I forget why, but it is limited by the maximum pumping capacity of the heart, which is where the heart rate zones come in, and also is due to specific arterial development.
You’re saying... what?
Ok, let’s examine this further, and I’ll explain why this shit so important.
To measure out VO2 max, we would have to go into a laboratory and be tested through certain machines, which includes the treadmill tests. I’ve never done this, so I don’t know. But lets look at this:
I will use a hypothetical male (lets call him kligor). Our measurement will be based on amount of time and distance kligor runs. After a week of training, his total time and distance goes from a 5 minute walk of .2 miles, to a 15 minute jog of 1 mile. That’s pretty good, though he’s still slow as shit.
After four months of regular training, he’s up to 45 minutes of continues jogging for five miles. This is exceptional. There results are probably close to normal. After four months, if he does not change his training, he will not see much improvement. His time may go to 60 minutes, but he still may able to only jog 7 miles. He went from running a 15 minute mile to running a 9 minute mile, to running an 8:57 mile. A 3 minute difference is not worth your time.
If he were to change his training, he could be running 6 miles in 45 minutes, which is a 7:50 mile. That’s a good improvement. But, I’ll show you how to change your training next time. Meanwhile, why not fiddle around with this:
6-week VO2 max Training Regimen
Week One
Monday - 5min Jump roping
Wednesday - 10 min Shadowboxing
Friday - 15 min Jogging
Week Two
Monday - 10 min Swimming
Wednesday - 15 min Cycling
Friday - 20 min Jump Roping
Week Three
Monday - 15 min Shadowboxing
Wednesday - 20 min Jogging
Friday - 25 min Swimming
Week Four
Monday - 20 min Cycling
Wednesday - 25 min Jump Roping
Friday - 30 min Shadowboxing
Week Five
Monday - 25 min Jogging
Wednesday - 30 min Swimming
Friday - 35 min Cycling
Week Six
Monday - 30 min Jump Roping
Wednesday - 35 min Shadowboxing
Friday - 40 min Jogging
Do not blindly copy this regimen. Choose your own activities, and set your own time, distance, and frequency. Good Luck!
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