VO2 Max Training- Exposing the Myth

Vo2 max training is defined as the maximum amount of oxygen the body is able to extract and use to support the work of the body max interval training. Therefore, it is an indirect measure of the body's aerobic power, which is controlled by complex interactions between neural (brain and nervous system), cardiovascular system (heart and lungs) and skeletal muscle factors vo2 max test .The equation vo2 max training is the product of stroke volume (the maximum amount of blood the heart ejects a contraction) and the arterioles difference (the difference between saturation of arterial blood and venous blood) max interval training . The aerobic power of the body constantly change throughout a program that runs well designed due to physiological changes and therefore its usefulness in designing a running program and capacity determination is questionable vo2 max test.  
This article attempts to explain the reason vo2 max training is a better fit than running potential and conditioning max interval training program design indicator. 

Many physiological adaptations occur that is obtained in the form, some of these include: an increase in the size and efficiency of the heart, increased blood volume, increased muscle capitalization (several developed capillaries) and mitochondria increase (small bodies in muscle cell that use oxygen to burn fat and energy) density. Therefore,max interval training it should be obvious then that if we increase the stroke volume or av difference (or both), the vo2 max training will increase vo2 max test.  
With a more muscular heart and increased blood volume, may increase stroke volume and increased extraction of oxygen in the blood to the muscles (more mitochondria) you can increase the av difference,max interval training equivalent to an improvement vo2 max training. Therefore, VO2 max is a good indicator of fitness or physical condition. 

Whether it pays to know your vo2 max training to develop an ideal training regimen or high vo2 max training automatically determines you as a great runner max interval training. The evidence accumulated by Prof. Tim Noakes and his colleagues at the Institute of Sports Science of South Africa, the answer is that knowing your vo2 max training will not answer these questions. The explanation, according to Dr. Andrew Bosch at the Institute. The questions of whether Dr. Bosch vo2 max training is genetically determined (IE an athlete with a high value has muscles that are able to use large amounts of oxygen and has a cardiovascular system that provides the oxygen quantity)max interval training . This athlete can then run at a maximum aerobic speed that can be sustained by this amount of oxygen.  
If genetically determined vo2 max training, then there would be no difference if the athlete was very apt or adjusted dramatically from the test result would be the same. However,vo2 max test  it should be intuitively obvious that a setting and conditioning a runner can run at a higher speed (output) when a treadmill unsuitable. Dr. Bosch suggests that in this situation would reach the (high) vo2 max training at a very low speed operation,max interval training which would be very inefficient. 

Vo2 max training solutions : 

Dr. Bosch confirms the common knowledge that the oxygen demand increases gradually as the speed (power) increases the rider. This increase in oxygen consumption continues until the athlete is unable to continue and running at that speed and stops. The volume of max interval training oxygen consumed at this time is called the vo2 max training and travel speed, maximum speed of operation. Scientists have historically attributed leveling exercise or tray vo2 max training and that at the point this occurs determines the value. Research by Noakes and colleagues indicate that half of athletes tested in laboratories do not show a plateau and that their VO2 or oxygen consumption increases,max interval training  even when you can not go further. This raises the question of why these runners stopped if their oxygen consumption (the supposed limiting factor) continued to increase.  
Prof vo2 max test . Noakes feels and search for evidence that some "core governor" regulates the power output of the members representing help protect the body from "running itself to death" by a heart attack continues max interval training. 
vo2 max training or brain? [http://www.bossfitness.com/improve-performance.asp]). The fact that oxygen consumption continues to increase until the last deformation indicates that the level of athlete increases fitness and is able to run faster, so did his VO2 max. Therefore, the inability to use the vo2 max training test as a predictor of future performance of an athlete that can still improve your career using a scientifically designed program becomes obvious -. a large increase in the formation induced in running speed (reduced travel time) will be transferred to a substantial increase in vo2 max training and vice versa Even knowing the maximum speed is unlikely to help a person for the same reasons, and perhaps due to the low probability of being able to maintain a speed / intensity to the length of a long distance. 

Professor Tim Noakes believes that running economy is the true measure of performance vo2 max training. Running economy is the relationship between maximum power and oxygen consumption. Good operating economy in this context means that a very economic corridor can actually achieve a higher tape speed or power at a relatively low vo2 max training and therefore it is more efficient.  
A less economical runner will require a greater volume of oxygen to achieve the same power output. Noakes proposes that biomechanical efficiency contributes to the evolution of the economy - for example, max interval training a runner with good core stability will waste less energy and power than a competitor with poor core strength that allows inefficient movement. In addition, Dr. Noakes considers superior runners to have superior fatigue resistance. In other words, they have a superior heart that can maintain a high heart rate for maximum muscle and skeletal coronary blood flow that are efficient,vo2 max training resilient and possess a high degree of contractility. 

Dr. Bosch recognizes that although it may be of little use in predicting running ability or program design, there are some uses for the VO2 max test. He advises that if a program is designed for the beginning runner who has not run races and has no time limit so a vo2 max training test will give a good indication of the current state of the athlete and how based operating hours. Also, if performed regularly, vo2 max training test can give an indication of the effectiveness of the training program. Finally, it is fun to compare own VO2 max to those of elite runners who often have greater than 70 ml / kg / min values vo2 max training.

The New Discovery About Genes and VO2 Max training

Vo2 max training is the maximum flow of oxygen to the muscles. This is the output of the entire system, a measure of cardiovascular health,vo2 max test a surrogate marker. This can be max interval training improved vo2 max training by the interval training hard and fast. This is well worth the effort. Your cardiovascular health is a measure of the efficiency of your package heart and lungs can get oxygenated blood to the muscles max interval training. When you train this component: the heart enlarges, each beat becomes effective, the volume of circulating blood increases, vo2 max training you make more red blood cells and the size and number of blood vessels in the muscles also increases. These are all good things. The more intensely you make the best of this view, max interval training everything improves. The fastest and the greatest improvement occurs when a high intensity exercise is done vo2 max training. Your genetics determine VO2 max and most certainly some people have a natural genetic advantage. Most brokers operate far beyond what they can achieve vo2 max test. Most of us can be carried by a marker with a workout well run max interval training. For example, the average couch potato could score 25, vo2 max training a runner 40, a club of 55 international riders with about 65 years of age and world class superstars 75-80. The improvement in cardiac output is going through training. Muscular changes that occur in the muscles of the body also occur in the heart (cardiac) muscle. The fibers become larger, max interval training have a better contract and overall efficiency increases. There is no change in the fast or slow twitch fiber if, as the heart does not. This is because the heart is composed of smooth muscle compared to striated (striped appearance under a microscope) muscles everywhere and smooth muscle (surprisingly) never tires max interval training. Vo2 max training best solution : The maximum speed and effort that can be executed can be kept for a few seconds. Second, you can go to this level of effort, the faster your body will change and adapt vo2 max training. This is what interval training is. Sprints repeated at peak exercise max interval training with short recovery periods help increase their level of performance. This increase in performance vo2 max test lasts weeks and months, vo2 max training even if you do not use. These changes occur rapidly and are noted in a week or two. There are two ways to make popular training speed. One is for the sprint and then recover completely so you are short of breath. After jogging for another vo2 max training career after having a good rest. The second way is to sprint, so before you are fully recovered try again, max interval training repeating these without recovery intervals. Probably the best training involve alternating these two because each of them will probably give slightly different benefits. vo2 max training a speed workout per week is about right. Sessions hill can be an alternative to sprint sessions if you want a little variety in their training. This is due to the strength of the legs and increased cardiac output you need to convert a hill is much the same as all efforts on flat surfaces. Make sure you give everything you have on the road and run down for another time,vo2 max training using one of the methods above. vo2 max training conclusion :   By increasing your VO2 max you become a more effective runner. You go faster, you can go further with less effort and less fuel burn on the way. It is, in short, vo2 max training some of the best training you can do. Another day ...

Vo2 Max Training Maximum Heart Rate

Endurance plays an important role in their ability to vo2 max training  perform athletic movements over an extended period of time. Running,max interval training cycling, rowing, swimming, football and volleyball are some examples of endurance sports vo2 max test. When you want to increase your endurance,vo2 max training  you must package an important component known as VO2 max. While this may sound familiar to a trained athlete max interval training may seem a different language if they do not pay for this type of training . Importance vo2 max training VO2 max refers to the maximum capacity of the body to transport and utilize oxygen during physical activity max interval training . It is the main indicator that determines the cardiovascular health and endurance vo2 max training. It is also known that the maximal oxygen uptake and vo2 max test plays an important role in the success of an athlete in his sport. VO2 max is influenced by a number max interval training of factors, vo2 max training including age, gender, genetics, and altitude. Increase training intensity and volume are the two main ways to improve VO2 max, according to the National Strength and Conditioning Association vo2 max training. Increase the intensity of training If you're used to a formation of a certain intensity,vo2 max training you will need to take a notch. The human body adapts to a set rhythm and makes adjustments in oxygen consumption depending on exercise intensity. You will have to work harder and increase the intensity at which you exercise. A good way to do this is to increase your pace,max interval training whether or decrease recovery time vo2 max training. If you typically takes 60 seconds to recover for each exercise, try 40 seconds instead suggests NSCA. Increase the intensity of your condition your body to use oxygen more efficiently. vo2 max training Increase training time Increasing the duration of your course required for exercise for a period of time you are used to more. For example, if you are a runner and usually runs several miles each week, you want to increase the amount of time that runs during each session max interval training. If you are a cyclist cycles an hour a day,vo2 max training you want to make the bike a little more each day, maybe 1.5 hours. The more you train, the more you breathe. This will force your body to adapt by using oxygen more efficiently. The maximum heart rate Researchers at the Norwegian University of Science and vo2 max test Technology of Norway examined the effects of strength training on VO2 max using the moderately trained men. The study found that the formation of 90-95 percent of your maximum heart rate is significantly vo2 max training more effective in increasing VO2 max that training under this threshold. The study can be found in the April 2007 issue of "Medicine and Science in Sports and Exercise.

Here is a hard VO2 max training session

VO2 max, or maximal oxygen uptake is one factor vo2 max training that can determine an athlete's ability to perform sustained exercise and is linked max interval training to aerobic endurance. VO2 max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. Is measured as "milliliters of oxygen used in one minute per kg body weight" vo2 max training. VO2 max test is ideal for anyone wanting to get into a program of safe and effective workout. It is commonly used by endurance athletes, including cyclists,vo2 max training triathletes and runners, like trying to give a baseline measurement before starting a new program max interval training. This is essential to effectively optimize training and maximize performance results. What are the advantages of vo2 max training? The most important factor determining the aerobic capacity of a person's working intensity. However most people who exercise, such as working to improve Edurance,vo2 max training lose weight, or increasing sustainable speed, work above the desired intensity that is ideal for the body of the person max interval training. A person who trains at the maximum or minimum effort of each vo2 max training session does not allow your body to make the necessary adjustments to improve.max interval training Know your strengths unique training allows you to structure your workouts so that your body makes appropriate adjustments and ultimately,vo2 max training improve their overall performance. VO2 max test will give effective training intensities that match your unique physiology vo2 max training  so that you can get the most out of your workouts. The importance of proper vo2 max training intensity will help prevent: injury max interval training Avoid reduced after exercise of immunity optimize performance Avoid placing constant tension in the body beyond what is ready to What is involved in VO2 max test? The test is 45 minutes and can be performed on a treadmill or a stationary bike. 5 minutes is given to set the start and 10 minutes for a test at the end. The test can be performed either as a Test at 85% or 100% of maximum test. We get each person to complete a question max interval training air health / fitness and what we will choose the right test for you vo2 max training . This test is used by elite athletes to determine the capacity and allow coaches to structure programs This test is done either on a treadmill or bike for about 20 minutes At the end of the test, you will receive your VO2 Max is in ml / kg / min. As a bonus, you will get your heart rate zones for fat burning exercise, aerobic and anaerobic threshold - a valuable aid training

TRAINING TO INCREASE YOUR VO2 MAX TRAINING

My feet files vo2 max training  and power analysis Heart vo2 max test Rate Monitor At critical moments during a race, vo2 max training which held five minutes to maximum for about two or three minutes. Since you're already hot max interval training (approximately 80-85% of maximum heart rate) because you've been running only a short burst of energy before it reaches its peak vo2 max training. Runners who launched an attack usually develop within a range of 50-100 meters during the first minutes of aggressive bike. All cyclists,vo2 max trainingmax interval training  joggers ran away and people are in the package, feel the burn in your legs these days, everyone will suffer. From the escapees have already spent a lot of energy to make their advance, they will continue to struggle with the hope that the package will allow max interval training  them to escape vo2 max training. If they succeed in establishing a small splinter group, they will keep the intensity slightly below or near threshold power. But as the first two or three vo2 max test minutes were on their VO2 max, they would have used a significant portion of its anaerobic reserve vo2 max training . This means they must keep the intensity as high as possible without accumulation of lactic acid to prevent further exploit. So shall undertake an intensity close to your functional threshold power  max interval training during this attack continues. The next five to eight minutes are essential for deciding whether to become a pause or not win vo2 max training. If the package is not able to reel in this group of leaders in the five minutes it is more than likely not seen during the race. But if the package manages to chase the escapees and the race is open again, and it's a golden opportunity to launch an attack max interval training. Please note that we are talking breaks established the "business end" of a career - not tactical moves during the early stages. vo2 max training Five reasons why this method works training VO2 Max. You get a prolonged stimulation of the aerobic system to near or their maximum oxygen consumption max interval training. The first two minutes active, aerobic system so it performs near maximum. When you reduce your intensity to the threshold of power, vo2 max training you can continue with the maximum oxygen without accumulating vo2 max test excess lactate. Therefore, a long period of time is obtained with maximum impact aerobic system without too much suffering (Remember, however, remains a very hard training). You will reach a heart rate> 92% of maximum heart rate vo2 max training. Motivate range design. The first 30-40 seconds is a piece of cake, but it is becoming more difficult. When the first minute you're finished, vo2 max training you will be among the hardest part. Pushing outputs higher power at the beginning of the interval, max interval training you will have a good feeling that you can actually fill this gap as expected. High specificity. It's an old rule that you should train your goal in mind. Make the most relevant training possible. This range is designed to simulate vo2 max training  a cycle race and certainly feels like one. When you are struggling in the last four minutes apart,max interval training feels that you are the pain of a difficult race. Riders were test pilots in this session interval gladly confirm that the mental and physical experience is the same vo2 max test. Custom intervals. This training is based on their vo2 max training  performance on two different physical tests to create a custom interval session for you. It will offer the enormous advantage of ensuring optimal training of their VO2 max. vo2 max training solutions : Large guaranteed results. Your aerobic engine thanks for that,max interval training  and after some of these training sessions, vo2 max test the overall performance will improve significantly. They are the top five reasons why you believe that this method of training should be an integral part of their training at intervals, at least for the last six to eight vo2 max training weeks before important races. What you need to know before starting this session interval: , but you can still get a decent workout. Go up the first two minutes, as if it were a continuation 4 km and ride the next eight minutes tentatively 40 km long vo2 max training. It is not optimal, but it works. What to do after vo2 max training session After two rounds of 2 + 8 minutes,max interval training  which was a decent workout. Some riders may want to mount after the end of the session interval and that's not a problem vo2 max training. You may prefer to walk for an hour or two with low intensity. You can add as much distance as you want. Do not forget to refuel immediately after completing the  second vo2 max training intervals. This exercise has a huge impact on your recovery time, so give yourself the best chance to quickly get to reap the benefits of their efforts vo2 max training .

vo2 max training the best challenge

Cycling training varies greatly among disciplines vo2 max training. Intense, demanding speedway events anaerobic steps for ultra-endurance max interval training races, each cycling discipline requires vo2 max training  a different training approach. Even within the same discipline,vo2 max training variations in distance will have a significant effect on a vo2 max test cyclist fitness regime. This section of the site is dedicated to bicycle vo2 max training and conditioning in the following disciplines: Road Racing vo2 max training Track Racing ATV max interval training BMX Racing vo2 max test Cycle Speedway vo2 max training Cyclocross max interval training Professional road cyclists have exceptional strength vo2 max training. While VO2max is not always a good indicator of the performance of elite vo2 max training endurance athletes, studies have shown that aerobic power is high in this group of artists (1,2,3)max interval training . More accurate predictors of performance include vo2 max training  lactate threshold, the maximal lactate steady state power and lactate threshold vo2 max training. The lactate threshold has proven to be as high as 90% of VO2max in professional cyclists (1, 4,5,6). The peak power can also be used to predict performance on the bike (7,8) in all disciplines. For competitive cyclists on the road, anaerobic power for the mass start,vo2 max training  hill climbing and a final sprint is required. It may be even more important for max interval training  road cycling and is obviously a prerequisite for the racetrack. Increases traditionally vo2 max test prescribed cyclists coaches in training volume to induce an overload and adaptation. However,vo2 max training  it may be that the reduction in training volume and speed the integration interval may be more beneficial. Not only shown to enhance the capacity and maximum output power also increases VO2max greater extent compared to a lower intensity,vo2 max training  longer duration of training (9,10). This, along with other training strategies are discussed in the following articles. You can find sample sessions and training programs for different max interval training cycling disciplines, vo2 max training while relying on current scientific research. vo2 max training Bike training articles Cycling training section Interval specific training for Endurance Sports Distance cyclists have traditionally favored a long workout, slow almost to the exclusion of everything else away. However, replacement of a small percentage max interval training of mileage weekly sessions for shorter interval, stronger can improve performance ... VO2max - Your aerobic potential Resistance training and VO2 max seem inextricably linked. While the maximum oxygen consumption and is certainly not the end of the performance cycle,vo2 max training  understand what it is and how it can be affected by the training can help athletes prepare for max interval training  the best competition ... Lactate Threshold - Exploit your aerobic potential Perhaps most telling of success in road cycling, easier to train, is the lactate threshold. Often a confusing issue for some coaches and athletes, from a practica vo2 max training point of view, improving the lactate threshold is relatively simple ... How to determine the anaerobic threshold Here are some noninvasive tests used vo2 max training  to determine the lactate threshold of an athlete ... Lactate Threshold Training Training tips for improving anaerobic threshold max interval training  ... Heart rate training for endurance sports training heart rate, despite being erratic,vo2 max test  remains popular with cyclists. This is how the heart rate can be better used to monitor the intensity of a cycling vo2 max training program altitude training High altitude performance can be improved by training at altitude. But what is the effect of training in life and high performance at sea level? The specific approach to sport strength max interval training programs Strength training is suitable for all disciplines of cycling, even ultra remote road cyclists. However, a program of strength training must meet the requirements of the event is designed to ... Designing strength training programs for athletes Here is the step by step process of developing a sport-specific strength training plan - one that meets the demanding nature of cycling ... Power Training for Athletes It may be obvious that the path and Speedway riders vo2 max test must be powerful to succeed in their events, however, still far cyclists explosive force required to startmax interval training  the Mass, hill climbing and sprint finishes. What are the best methods to improve explosive power? vo2 max training for sport specific power Plyometrics is a very effective form of power training. Here are some important guidelines for the establishment of a plyometric training program suitable for cycling ... Muscular Strength Training While the explosive power is the key in the sprints, muscular endurance is also important in distance events. However, for most long distance ports as road cycling, weightlifting for sets of 20 repetitions is not the most effective approach ... Flexibility exercises Flexibility training is part of the conditioning program for most athletes. Increased flexibility can reduce the risk of some long-term injuries ... Exercises Self Myofascial Release Many scientists believe that increased exercise recovery between training sessions is the key to winning. Myofascial release exercises intended to relieve and release trigger points in the sheath of muscle that can worsen and cause injury and suboptimal performance ... The Wingate test One of the most reliable tests for anaerobic power and capacity vo2 max training

Maximize Your VO2 max Training ,The truth About it !

The faster you run, the more you breathe. Also max training  , the more you run, the more you breathe. And if you suffer a speed of fast running long enough,vo2 max test  you're likely vo2 max training to find yourself breathe as hard as you can. vo2 max training  Scientists of the max interval training year have a special term for breathing as hard as you can: VO2 max.

Whatever you choose to call it, the career of this intensity level is quite painful.vo2 max training  If you do well, however vo2 max training , is extremely beneficial.
In fact, every minute, vo2 max training during training increases physical than any vo2 max test other training application performance vo2 max test .

Before I give you some tips on how to make vo2 max training, let me first explain the physiological reason behind it.

Why VO2max training
VO2max is a measure of the maximum rate at which max interval training  the body of an athlete is able to consume oxygen at a specific activity, vo2 max training adjusted to body weight.
In the race, vo2 max training which is generally determined by a procedure known as a race of extra effort in which the athlete breathe  vo2 max training into a tube that collects and vo2 max training  measures exhaled gases while running on a treadmill whose velocity gradient / belt gradually increased until the athlete reaches exhaustion. The maximum rate of max interval training oxygen consumption recorded in this test is present VO2max corridor vo2 max training .

A high VO2max is important because it is closely max interval training linked to the results of remote execution. Research has shown that VO2 max represents about 70 vo2 max training percent of the variation in performance in races between individual brokers.

So if you are able to run a 5K run a minute faster than I can,vo2 max training  chances are your VO2max is higher than mine by an amount that is sufficient to account for 42 seconds of that minute vo2 max training .

How to do vo2 max training ?

There are two main factors that contribute to a high VO2 max. One is a solid oxygen carrier system which comprises a powerful heart, full blood hemoglobin, high blood volume, the high density of capillaries in the muscles, and a high vo2 max test  mitochondrial density in muscle cells.

The other is speed, or the ability to get a large number of fibers while muscle tissue is more active at a given time, the greater the oxygen vo2 max test demand of muscles.

These two physiological factors are largely determined by genetic constitution, but are also affected by training.

It turns out that the type of training seems vo2 max training to be more effective in increasing VO2max is training at a level of intensity that increases VO2max - or,vo2 max training  in other words, a level of intensity that you breathe as hard as you can.

Actually no one raised VO2max intensity; instead there is a range of intensities that will do the job. This is because oxygen consumption vo2 max test tends to rise at any given intensity as it is compatible. So there's more than one way to hit 100 percent vo2 max training .

The fastest way to get VO2max runs for about six minutes faster than can sustain during this period. So you can make a VO2max training that consisted of 10 minutes of heating, a time trial of six minutes, and 10 minutes of cooling.

But this is not the best way to go about vo2 max training, because they are exhausted after this effort six minutes.

It is better to make several shorter or slightly greater efforts separate recovery periods, allowing the athlete to spend more time in total to 100 percent of VO2max before reaching the exhaustion. Another option is to mark the intensity a little back and make several longer intervals vo2 max training.

Here are three examples of effective vo2 max training formats:

30/30 and 60/60 Intervals
A good way to introduce training in your program vo2 max training intervals 30/30 and 60/60. Created by the French physiologist Veronique Billat, these workouts max interval training are effective fitness builders that are well tolerated by pilots in a modest fitness level.

Start with 30/30 intervals. After heating at least 10 minutes of easy jogging, running hard 30 seconds faster than you could keep for about vo2 max test  six minutes in a race vo2 max training .

Then reduce to a gentle jog for 30 seconds. Continue alternating fast and slow segments of 30 seconds until you have completed at least 12 to 20 each.

Increase the number of intervals 30/30 to complete vo2 max test  whenever you make this exercise, and then switch to 60/60 intervals. Start with at least six of them and build up to 10.

Hill intervals
Shorter intervals hills 20 and 90 seconds are perfect for the development of energy, strength and speed. Slightly longer intervals of two to three minutes vo2 max training are perfect for development VO2max. To drive the hill ranges heated by at least 10 minutes of light jogging.

Then run hard climb for two or three minutes vo2 max test (choose the length before you start),vo2 max training run to your starting point and repeat.

If your fitness level is modest start with a set of max interval training 4 x 3 x 2:00 or 3:00. Adjust Very riders can make as much as 10 x 7 x 2:00 or 3:00. The pace so that does not slow through training due to early fatigue or feeling of complete training that could do more.

Lactate intervals
Lactate intervals are the most difficult type of training VO2 max. Make sure you build a fairly high level of fitness with intervals of 30/30, 60/60 and hills before moving to lactate intervals.

Best to do this type of training on the track. Warm up with a minimum of 10 minutes of light jogging and then run hard for 800 (two laps vo2 max test on a racetrack full size) at 1,200 meters (three laps in a full size tennis gear) around the track. Now lower your rate to a gentle jog for 400 meters.

Run shorter intervals (800 meters) in his first interval training lactate cycle training provided, and then move up. Making a total of about 5000m quick vo2 max test  race in these workouts (6-7 x 800m, 1000m x 5, 4 x 1200m). Again, try running the fastest speed you can hold in the last interval without slowing.


You can not deny: VO2max training is difficult. This is why most pilots do very little. But you're not like most runners, right? Enjoy your superior mental strength vo2 max test and make a commitment to training VO2 max. You will find the rewards to be worth some heavy breathing vo2 max test.