vVO₂max is the running velocity at which you reach your maximum oxygen uptake (VO₂max). It pairs your aerobic ceiling with a usable running speed, making it a precise reference for setting hard interval paces rather than guessing.

How do I use vVO2max for interval training?

Run intervals at or near your vVO₂max pace to maximise time spent at peak aerobic effort, typically in repeats of 2–5 minutes. Enter your VO₂max and the calculator returns your velocity in km/h plus target interval pace per kilometre and mile.

What is a typical vVO2max pace?

vVO₂max often falls close to a runner's 3,000 m race pace. Recreational runners may sit around 12–15 km/h while elites exceed 20 km/h. Higher VO₂max and better running economy both push the velocity up, so use your own value rather than averages.

Kalkuleta na vVO₂max

Sauri a VO₂max daga VO₂max naka

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VO₂max (ml/kg/min)

VO₂max naka, misali 50

Kalkuleta na vVO₂max

vVO₂max — saurin da shanyewar iskar oxygen naka ke kaiwa kololuwa — yana ɗaya daga cikin mafi kyawun masu hasashen aikin gudun nesa kuma saurin tunani na zaman tazarar VO₂max. Shigar da VO₂max naka kuma wannan kalkuleta zai mayar maka da vVO₂max naka a km/h da saurin daidai a kowace kilomita da mil. Yi amfani da shi don tsara tazarori na minti 3–5 a saurin da ke haɓaka iyakar aerobic ɗinka.

vVO₂max shi ne saurin gudun da kake kaiwa matsakaicin shanyewar iskar oxygen mafi girma. Ta amfani da alaƙar Léger–Mercier (VO₂max ≈ 3.5 × sauri a km/h), tana danganta VO₂max naka na dakin gwaje-gwaje ko na fili da saurin horo. Yawancin masu gudu suna iya riƙe vVO₂max na minti 4–8 kawai, wanda hakan ke sa ya zama saurin gargajiya na tazarorin VO₂max (alal misali 5 × 3 min a vVO₂max). Yi amfani da shi don saita saurin tazarori, ba gudun kai tsaye mai daidaito ba.

Tambayoyin da Ake Yawan Yi

What is vVO2max?: vVO₂max is the running velocity at which you reach your maximum oxygen uptake (VO₂max). It pairs your aerobic ceiling with a usable running speed, making it a precise reference for setting hard interval paces rather than guessing.
How do I use vVO2max for interval training?: Run intervals at or near your vVO₂max pace to maximise time spent at peak aerobic effort, typically in repeats of 2–5 minutes. Enter your VO₂max and the calculator returns your velocity in km/h plus target interval pace per kilometre and mile.
What is a typical vVO2max pace?: vVO₂max often falls close to a runner's 3,000 m race pace. Recreational runners may sit around 12–15 km/h while elites exceed 20 km/h. Higher VO₂max and better running economy both push the velocity up, so use your own value rather than averages.

Kalkuleta na vVO₂max

Tambayoyin da Ake Yawan Yi

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