T
he maximum oxygen uptake (VO₂max) is one of the key indicators of cardiorespiratory capacity and an important performance factor in endurance events. Although aerobic base is the foundation of training, further improvement of VO₂max requires the inclusion of high intensity training.
In contrast to low- or moderate-intensity training, which mainly contributes to peripheral adaptations (such as mitochondrial function), high-intensity training induces important central adaptations, such as:
- increase in pulse volume
- improving cardiac output
- increasing the capacity to transport and use oxygen
Training intensity is a critical factor in increasing VO₂max, as training at high percentages of maximal aerobic capacity leads to greater adaptations than lower intensities.
At the same time, high-intensity interval training (HIIT) has proven to be particularly effective, as it allows the athlete to stay close to VO₂max for a longer total time, maximising the adaptive stimulus.
In addition, reviews of the literature suggest that high-intensity training can lead to greater increases in VO₂max compared to traditional continuous endurance training, even with lower total training volume.
The above data indicate that intensity is an essential element in the evolution of performance, especially after the aerobic base development phase.
how speed training is applied to runners
Based on scientific evidence, the development of speed and VO₂max is not achieved through an increase in volume, but through the targeted introduction of high intensity workouts into the training program.
For runners preparing for 6 and 10km races, such as the SNF Nostos Run, high intensity training is the element that bridges the aerobic base with race performance.
The practical application is based on the principle:
high intensity – controlled volume – sufficient recoveryη
Basic forms of coaching:
Interval training (indicative)
- 6-10 × 400 m
- 4-6 × 800 m
- 3-5 × 1000 m
at an intensity close to VO₂max
VO₂max training (indicative)
- 3-5 × 3-4 minutes
- with the aim of activating the cardiorespiratory system
Strides (strides)
- 6-8 × 80-100 m
- with emphasis on neuromuscular activation
basic principles of implementation
Speed training should:
- takes place 1-2 times a week
- joins after the development of the aerobic base
- is accompanied by adequate rehabilitation
link to the overall preparation
High-intensity training:
- improves the speed
- increases VO₂max
- enhances the ability to maintain a high rate
However, it only works effectively when it is based on an already developed aerobic base.
Speed is not an independent element of training, but the natural continuation of aerobic development.
Proper integration of high intensity allows the runner to convert physiological fitness into improved racing performance.
High intensity should not be applied uncontrollably. The goal is not exhaustion, but to remain at intensity levels that allow the production of quality stimulation. Therefore, with targeted training we expect specific adaptations and fatigue is simply not an indicator in this direction.
Theodorakakakos Dimitrios
sports director @sportsexcellence
Sports Excellence Team
