Vo2 Max Explained For Beginner Runners with VDOT Calculator

The 1% Better Runner | DLake, Mike Trees & Friends

Imagine a tool that could instantly upgrade your running game—here it is. As a bonus, we’ll explain Vo2 Max for running to you simply.

In this episode, discover how to turn your VO2 max workouts from frustrating guesswork into precision training that delivers real results. You’ll learn how to use a simple yet powerful tool to nail your paces, avoid common mistakes, and build a training strategy that works for your specific goals. This isn’t just about running faster—it's about understanding the science behind your workouts to train smarter, not harder.

Get the free 30 day plan, checklist and quick start guide here.

Timestamps of what you’ll learn

1. [00:00] - Setting the stage: Interval workout and VO2 max explained
2. [01:29] - Introduction to the VDOT calculator and how it can improve your training
3. [03:55] - Step-by-step guide: How to use the VDOT calculator effectively
4. [06:45] - Common mistakes in VO2 max training and how to avoid them
5. [08:46] - Aerobic vs anaerobic energy systems: The car engine analogy
6. [13:52] - VO2 max workouts: Practical examples and how to maximize their effectiveness
7. [17:53] - Understanding the balance between VO2 max, heart rate, and training blocks
8. [23:27] - Favorite VO2 max workouts: 400m intervals and flow states
9. [27:49] - The difference between VO2 max and lactic tolerance sessions
10. [31:50] - Why VO2 max is a useful but not definitive measure of performance

Links & Learnings

• Get the free 30 day plan, checklist and quick start guide here.
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Get the free tool to help you with Vo2 Max in your training here

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