Seriously how do I make this better? More HIIT? Or just endurance runs?
I'm doing cardio, my resting HR is in the high 40s, but my VO2 max is still shit? What gives?
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It's somewhat physiologically predetermined. Of course you can maximize it. Do cardio at 85% age predicted heart rate max for 45 mins
Btw 85% is the most I can legally tell you because I am not training you with more education than I have now. If I were doing that I would tell you to train at 90-95% APHRM which can be dangerous, don't do it alone.
so longer cardio at 85% is better than HIIT?
What is the primary benefit of HIIT then?
Burning fat with minimal time commitment, it should also increase endurance and your vo2 max.
gotcha, both are good, HIIT is a little more time efficient. I'll keep working on it. Still confused why my resting HR is good and my VO2 max is so shit.
>gotcha, both are good, HIIT is a little more time efficient. I'll keep working on it.
This is incorrect. I told you the exact answer you asked for, don't make up an answer yourself
You need sustained cardio at high hr, HIIT is not going to increase your vo2max the same way
T. Exercise scientist
Your resting heart rate has conceptually nothing to do with your vo2max. Max is a ceiling you are talking about the floor.
>T. Exercise scientist
yeah sure thing Ranjeet
send it harder then last time
I think the Garmin VO2 max is probably not accurate. Mine says I have the VO2 max of a 60-something from my walks. I've read elsewhere that doing more intense activities tends to give you a higher score.
Kek. Galaxy watch 4 tells me im about 40 vo2max when i go to 4 hours walks. I do laps around the town and i intentionally include the hardest uphill slope of town in each lap because the watch its supposed to calculate it when your heart rate raises hard. As a side note, i was a smoker for 13 years and i stopped some months ago, i also train cardio rowing machine at about 85% HR as the other anons say, everyday. Just if you want to compare data.
The basis is 80-90% of your training time in zone 2 cardio. That should be at a minimum 45 minutes, 3 times a week. More is always better. The rest should be HIIT, but not too short bursts. The strain should be so high, that you can maintain it for 3 to 8 minutes, with pauses after each high intensity interval.
So for example you run as fast as you can for 4 minutes, you walk or lightly jog for 4 minutes, then run as fast as you can again and you do that until you did 4 high-intensity intervals.
> I think the Garmin VO2 max is probably not accurate.
It is surprisingly accurate. See
I'm guessing the software simply does something like the Cooper Test (https://www.youtube.com/watch?v=cKrsrZHvziA) with probably a bit better equation factoring in all sorts of other metrics it collects, like your weight, average heart rate, HRV, resting heart rate and so on.
Btw, the 0.93 is the correlation with a lab result. Meaning the Cooper test is only about 7% off from your actual lab tested value. So pretty good for such a low tech method.
That's interesting. I haven't been doing any running so I only have walking data. My Garmin VO2 max from a recent walk was 34. According to the Cooper test, that would correspond to running a 9.5-mile pace for 12 minutes, or running about 1 and 1/4 miles in that time. I can't help but think I can probably run farther than that in 12 minutes, so maye I'll test it next week.
The tests are quite sports specific. If you never run but bike a lot, you can have a great VO2-max when tested on a bike, but a very poor one if you do a running test. My Garmin actually gives me 2 VO2-max scores: running and biking. They are similar, because I'm not specifically a biker or runner, but if I were to train a lot of biking, my running VO2-max score (or a Cooper-approximation) wouldn't be really representative.
so 34 is a really bad score. I just don't feel like my score adds up with how I actually preform.
that's interesting to see the difference between watches.
see this
garmin can be accurate depending on the data the garmin has to calculate your v02max
my garmin gives me a v02max of 42 while i can 3km on the cooper test which gives me a v02max of 55
>my garmin gives me a v02max of 42
How long have you had that specific watch, or rather, how often are you wearing it? I think that the more it gets to know you (i.e. collects more data), it will edge towards the "actual" value.
>It is surprisingly accurate
It's not accurate. Vo2max cannot be inferred from other data only measured by gas exchange test.
Modern sports watches and things like the Cooper test prove otherwise. Nobody claims it's as accurate as a lab-test, but, as I wrote, they are surprisingly accurate.
Generally speaking, train for better cardio means 80% of your training is low intensity, and 20% is high intensity.
For example, if you run a total of 100 minutes per week, you, should run 80 minutes in a lower heart rate zones, and 20 minutes at higher heart rate zones.
Looks up some training plans for marathons fkr better examples.
Is buying one of these things worth it?
good for tracking your route, pace, distance, heart rate. everything else like race prediction, vo2 max or training load is really poor and inaccurate
Also if you're a monkey brain like me, I get motivated to do my run just to keep my training status in the Garmin app on productive or maintaining
because your watch isn’t really measuring your v02max
it’s calculating it from max hr, resting hr and than during training from average hr and your average pace
so can manipulate it how you run during your workouts
plus it’s harder to get a good v02max reading with lower resting hr
me i always had a low resting hr it’s genetically around 40
my v02max reading for the watch is totally off
i get the v02max calculation results of 60yo
for some people the reading is more accurate for some not
if you started with a resting high hr and than after a year of training you lower resting hr due to your training your watch says your v02max went down even though you have improved it
v02max also improves greatly if you just work in zone 2/3
no need for HIT even though it targets it more proficiently ofc
if you want your true v02max and hr zones go to a center to test it
it’s like 100$ or so
NMN
Garmin: 58, superior
Apple Watch: 37, below average
Cardiopulmonary exercise test: 26 ("but this value is skewed by you being 105 lbs which is so far away from the expected values for a 31 year old male, so it doesn't actually say much... But your HR and recovery is good."
HIIT for increasing VO2, LISS improves it as well albeit not as efficiently.