{"id":24916,"date":"2026-04-16T10:58:47","date_gmt":"2026-04-16T07:58:47","guid":{"rendered":"https:\/\/snfrun.randp.gr\/choris-katigoria\/the-development-of-speed-and-maximal-aerobic-capacity-vo%e2%82%82max\/"},"modified":"2026-04-17T12:52:40","modified_gmt":"2026-04-17T09:52:40","slug":"development-of-speed-maximal-aerobic-capacity-vo%e2%82%82ma","status":"publish","type":"post","link":"https:\/\/snfrun.randp.gr\/en\/running-to-excellence\/development-of-speed-maximal-aerobic-capacity-vo%e2%82%82ma\/","title":{"rendered":"The development of speed and maximal aerobic capacity (VO\u2082max)"},"content":{"rendered":"<h5><span class=\"trx_addons_dropcap trx_addons_dropcap_style_1\">T<\/span><\/h5>\n<p>&nbsp;<br \/>\n he maximum oxygen uptake (VO\u2082max) 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 VO\u2082max requires the inclusion of high intensity training.<\/p>\n<p>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:<\/p>\n<ul>\n<li>increase in pulse volume<\/li>\n<li>improving cardiac output<\/li>\n<li>increasing the capacity to transport and use oxygen<\/li>\n<\/ul>\n<p>Training intensity is a critical factor in increasing VO\u2082max, as training at high percentages of maximal aerobic capacity leads to greater adaptations than lower intensities.<\/p>\n<p>At the same time, high-intensity interval training (HIIT) has proven to be particularly effective, as it allows the athlete to stay close to VO\u2082max for a longer total time, maximising the adaptive stimulus.<\/p>\n<p>In addition, reviews of the literature suggest that high-intensity training can lead to greater increases in VO\u2082max compared to traditional continuous endurance training, even with lower total training volume.<\/p>\n<p>The above data indicate that intensity is an essential element in the evolution of performance, especially after the aerobic base development phase.<\/p>\n<p><a href=\"https:\/\/digitalcommons.wku.edu\/ijes\/vol9\/iss2\/12\/\">The Effect of Training Intensity on VO2max in Young Healthy Adults: A Meta-Regression and Meta-Analysis<\/a><\/p>\n<h4>how speed training is applied to runners<\/h4>\n<p>Based on scientific evidence, the development of speed and VO\u2082max is not achieved through an increase in volume, but through the targeted introduction of high intensity workouts into the training program.<\/p>\n<p>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.<\/p>\n<p>The practical application is based on the principle:<\/p>\n<p><strong>high intensity &#8211; controlled volume &#8211; sufficient recovery<\/strong><strong>\u03b7<\/strong><\/p>\n<h4>Basic forms of coaching:<\/h4>\n<h6>Interval training (indicative)<\/h6>\n<ul>\n<li>6-10 \u00d7 400 m<\/li>\n<li>4-6 \u00d7 800 m<\/li>\n<li>3-5 \u00d7 1000 m<\/li>\n<\/ul>\n<p>at an intensity close to VO\u2082max<\/p>\n<h6>VO\u2082max training (indicative)<\/h6>\n<ul>\n<li>3-5 \u00d7 3-4 minutes<\/li>\n<li>with the aim of activating the cardiorespiratory system<\/li>\n<\/ul>\n<h6>Strides (strides)<\/h6>\n<ul>\n<li>6-8 \u00d7 80-100 m<\/li>\n<li>with emphasis on neuromuscular activation<\/li>\n<\/ul>\n<h4>basic principles of implementation<\/h4>\n<p>Speed training should:<\/p>\n<ul>\n<li>takes place 1-2 times a week<\/li>\n<li>joins after the development of the aerobic base<\/li>\n<li>is accompanied by adequate rehabilitation<\/li>\n<\/ul>\n<h6>link to the overall preparation<\/h6>\n<p>High-intensity training:<\/p>\n<ul>\n<li>improves the speed<\/li>\n<li>increases VO\u2082max<\/li>\n<li>enhances the ability to maintain a high rate<\/li>\n<\/ul>\n<p>However, it only works effectively when it is based on an already developed aerobic base.<\/p>\n<p>Speed is not an independent element of training, but the natural continuation of aerobic development.<\/p>\n<p>Proper integration of high intensity allows the runner to convert physiological fitness into improved racing performance.<\/p>\n<p><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1155\/2022\/9310710\">The Effect of Exercise Training Intensity on VO2max in Healthy Adults: An Overview of Systematic Reviews and Meta-Analyses<\/a><\/p>\n<p><strong>High intensity should not be applied uncontrollably.<\/strong> <strong>The goal is not exhaustion, but to remain at intensity levels that allow the production of quality stimulation.<\/strong><strong> Therefore, with targeted training we expect specific adaptations and fatigue is simply not an indicator in this direction.<\/strong><\/p>\n<p><strong>Theodorakakakos Dimitrios<\/strong><\/p>\n<p><strong>sports director <\/strong><a href=\"http:\/\/www.sportsexcellence.gr\"><strong>@sportsexcellence<\/strong><\/a><\/p>\n<p><strong>Sports Excellence Team<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>T &nbsp; he maximum oxygen uptake (VO\u2082max) is one of the key indicators of cardiorespiratory capacity and an important performance factor in endurance events. Although aerobic base is the foundation&hellip;<\/p>\n","protected":false},"author":5,"featured_media":24906,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-24916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running-to-excellence"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The development of speed and maximal aerobic capacity (VO\u2082max) - SNFRUN<\/title>\n<meta name=\"description\" content=\"Improve speed and maximum aerobic capacity with proper training. 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