by Coach Matt Russ
One of the values performing VO2 tests on a large body of athletes is that you gain perspective on how unique athletes really are. My run VO2 testing protocol is the same for each athlete, and involves an alternating increase in speed / incline every 1 min.. This continues until the athlete basically "taps out" or their oxygen consumption plateaus. Presumably the longest test would correspond to the highest VO2 (or vice versa), but that would take out one key factor in running speed; efficiency. The highest max VO2 values (those that can take in the most oxygen volume in milliliters per kilogram of body weight per minute) for the most part have been posted by our pros or elite age groupers, but there have been some surprises. Remember that your max VO2 is largely determined by genetic factors and is only partially trainable.
I recently tested a beginner triathlete that posted a very good test result- max. VO2 of 71 ml/kg/min.. What was interesting about his test was that although he had a good aerobic capacity, he only lasted 10 minutes and 30 seconds on the treadmill. He had perhaps the most inefficient running form I have observed; very low stride rate, high vertical oscillation, excessive arm movement, over striding, etc.. He looked like he was leaping over his own feet! A few days later I tested another athlete with a max. VO2 of 51 ml/kg/min.. She lasted just over 11 minutes using the same protocol. How is this possible? Athlete number two had a very, very efficient stride. When I questioned her she said she had worked with some elite level running coaches and groups that really stressed running form, and that she has worked on it for a number of years. Her form was nearly perfect; lose swing from the shoulders, elbows at 90 degrees, low vertical oscillation, stride rate 190, and a perfect foot strike. Even though she was consuming and utilizing almost 30 percent less oxygen she was a faster athlete! Now this is perhaps an example in the extreme but it does demonstrate how important efficiency is, and that the most fit athlete does not always win.
As a final note the first athlete was able to knock almost 10 minutes off his 10k PR in a very short period of time just by addressing his low stride rate. Results do vary.
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