UTMB Coach Drops Truth Bomb: VO2 Max Is the WORST Predictor for Runners
NovumWorld Editorial Team
VO2 max, often considered the gold standard for endurance athletes, may be less reliable than previously thought. Some experts now argue that focusing solely on VO2 max is an oversimplification of endurance performance.
UTMB coach Scott Johnston believes VO2 max is the least reliable indicator of distance running performance, suggesting lactate threshold is superior.
A study indicated that recreational endurance runners with high baseline heart rate variability (HRV) showed greater performance improvements compared to those with low HRV.
To optimize performance, runners should prioritize refining their lactate threshold and enhancing their running economy alongside, or even instead of, chasing a higher VO2 max.
Challenging the VO2 Max Dogma: Scott Johnston’s Perspective
UTMB coach Scott Johnston challenges the established dogma that VO2 max is the key metric for endurance athletes. Johnston argues that VO2 max is the worst predictor of performance for distance runners compared to lactate threshold and running economy.
Johnston’s livelihood depends on getting athletes to perform, lending weight to his argument. The obsession with a single number, often divorced from the realities of training and racing, is becoming increasingly problematic.
VO2 max, the maximum rate at which your body can consume and use oxygen, provides insight into your aerobic capacity. It represents the ceiling of aerobic energy production. Genetics play a big role in determining VO2 max, but it’s possible to improve it with regular, structured training.
This singular focus overlooks other crucial elements that significantly impact endurance performance, particularly for long-distance running. Many athletes, chasing a high VO2 max, neglect the nuances of metabolic efficiency and fatigue resistance that are essential for success in events like ultramarathons. VO2 max doesn’t offer the metabolic feedback needed to individualize training for optimal endurance performance.
Lactate Threshold as a Key Metric: The Hospital for Special Surgery’s Stance, according to PubMed
Kate Baird, an exercise physiologist at the Hospital for Special Surgery, champions the lactate threshold as a more practical and valuable metric. She believes that improving lactate threshold is how most people will run farther faster.
The logic is simple: the higher your lactate threshold, the faster you can run before fatigue sets in. This metric is more closely linked to the pace an athlete can maintain during endurance events.
Improving lactate threshold yields the greatest performance gains, especially for long-distance events. A 16-week training cycle emphasizing lactate threshold work during weeks 1-8 can improve lactate threshold pace from 6:10 to 5:50 per mile. VO2 max can also increase from 58 to 62 ml/kg/min. Improving lactate threshold demands meticulous training and a deep understanding of pacing and metabolic response.
Running Economy’s Importance: Resolute Running’s Revelation
Alex Morrow, a running coach at Resolute Running, argues that running economy is likely more important than either VO2max or lactate threshold in determining distance running performance. It indicates the fraction of VO2max needed to run at a given speed.
Two runners with identical VO2 max and lactate thresholds could have drastically different performances if one requires significantly less energy to maintain a given pace. The more efficient runner will win every time.
Biomechanics, neuromuscular coordination, and even body composition all play a role in running economy. It’s easier to hammer out intervals aiming to boost VO2 max than to diligently work on form drills and strength training to improve efficiency. Morrow’s data suggests that neglecting running economy leaves performance on the table.
VO2 Max Testing Limitations: The $200 Gamble
The allure of VO2 max is understandable: it’s a single, quantifiable number that offers a seemingly objective assessment of fitness. VO2 max testing protocols may yield different results for the same athlete.
The testing process can be uncomfortable and expensive, costing $100 to $200. That’s a hefty price to pay for data that might not accurately reflect your true potential or guide your training effectively.
The focus on achieving a high VO2 max can sometimes lead to overtraining and injury. Athletes push themselves too hard in pursuit of a number without considering the other essential elements of endurance performance or heeding warning signs from their bodies. In athletic contexts, inflammatory markers like CRP and IL-6 can predict injury risks by revealing low-grade inflammation before it becomes symptomatic.
A Holistic Approach: Human Powered Health’s Multi-Biomarker Manifesto
Laura Kunces, a physiologist and registered dietitian at Human Powered Health, suggests that the more biomarkers you can evaluate and track over time, the better your chances are for a smarter and longer health span. The future of endurance training lies not in chasing a single magic number, but in adopting a more holistic approach that considers multiple biomarkers and individual responses.
This includes not only VO2 max, lactate threshold, and running economy, but also factors like heart rate variability (HRV) and blood biomarkers. Blood biomarkers to test include Vitamin D, Iron & Ferritin, Magnesium & Potassium, and C-Reactive Protein (CRP). Recreational endurance runners with a high HRV at baseline improved their endurance running performance more than runners with low baseline HRV.
High resting HRV at baseline was associated with good adaptation to endurance training. This multifaceted approach provides a more comprehensive picture of an athlete’s physiology and allows for more personalized and effective training strategies. The key is to gather as much personalized data as possible and then put it to actionable use.
VO2 max is not the sole determinant of endurance performance. Prioritize lactate threshold and running economy to unlock your full potential.