HOW TO BOOST YOUR Vo2 MAX | CAPACITY INCREASE

HOW TO BOOST YOUR Vo2 MAX | CAPACITY INCREASE | TRAINING PLAN FOR FREE

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Күн бұрын

KZfaq Chapters:
00:00 - Intro
00:22 - Chapter 1 - Theory
07:16 - Chapter 2 - Physiology
09:53 - Chapter 3 - Training Theory
13:52 - Chapter 4 - Training from a practical approach
19:18 - Chapter 5 - Training Plan
21:19 - Outro

Пікірлер: 21

@johannmuhlegg69 7 ай бұрын

This is value! ✍🙌

@Tope-ur2um 6 ай бұрын

Thanks Mate :)

@its_impossible_to_be_fulfilled 7 ай бұрын

Jævla bra laga 😮‍💨

@pettermyhr1 7 ай бұрын

Helt rå video! Imponerende arbeid

@xcskiing_universe 7 ай бұрын

Takk!❤️ hvis den slår an, så blir det kanskje noen flere videoer med treningsfaglig innhold. Har mye på hjerte om mange andre temaer også. 🙌🏼

@atpkompressor 7 ай бұрын

a really great, all-encompassing post, thank you for that! Can you tell me where I can find the paper on Power Output and VO2 Max? Thank you and best regards from Germany.

@xcskiing_universe 7 ай бұрын

Thank you for the response! To find papers on correlation between vo2 and watts, you can google it. Then go to google images and scroll down. Or you can search at for ex the website PubMed. There are countless articles about this and no question that these 2 parameters correlate.

@random_371_name 3 ай бұрын

Мне 61 год. Я не знаю точно, чего я достиг, и я не знаю моей величины V02. Знаю только свой пульс в покое (56...60) и отмечаю максимальный пульс за тренировку. Он, к сожалению, неуклонно снижается с каждым годом. Но я много раз с удивлением отмечал ВСЕСТОРОННЮЮ пользу длительных низкоинтенсивных нагрузок. Выглядят эти нагрузки так - пешие (25...30 км) или лыжные (30...35 км) прогулки с большой группой энтузиастов, среди которых совсем немного спортсменов. Так вот, каждая такая прогулка сразу приводит как к улучшению потребления кислорода, так и к росту мышечной массы. Что касается потребления кислорода, то не могу доказать свой вывод без различных замеров, но субъективно уверен в этом. Например, короткие спринты вверх по лестнице или вдогонку за автобусом) на следующий день получаются очень легко. Также снижается пульс в покое и артериальное давление. Повторю - рост мышц в этой ситуации меня особенно удивляет. ..... I am 61 years old. I do not know exactly what I have achieved, and I do not know my V02 value. I only know my pulse at rest (56...60) and I note the maximum pulse per workout. Unfortunately, it is steadily decreasing every year. But many times I was surprised to note the COMPREHENSIVE benefits of long-term low-intensity loads. These loads look like this - on foot (25...30 km) or ski (30...35 km) walks with a large group of enthusiasts, among whom there are very few athletes. So, each such walk immediately leads to both an improvement in oxygen consumption and an increase in muscle mass. As for oxygen consumption, I cannot prove my conclusion without various measurements, but I am subjectively sure of it. For example, short sprints up the stairs or chasing the bus) the next day are very easy. Resting heart rate and blood pressure also decrease. I repeat, muscle growth in this situation especially surprises me.

@majer70 Ай бұрын

Question is, how to avoid overtraining with program you described at chapter 5. This is really really intense :)

@OldGringo 6 ай бұрын

Would like to see you do a video on the use of the masks seen in this video. I am a 78 year old male training on the Skierg and assault bike. How would the mask measurements help my training?

@xcskiing_universe 6 ай бұрын

Hello! So cool to hear that you’re training to stay in shape! ❤️ the masks are called “Vo2 master”. You can buy them directly from Olav Aleksander Bu (Norwegian Triathlon Team’s Coach) or some other people connected to the company. The masks are very accurate, and measures the oxygen concentration in the air you’re breathing out. This concentration says something about the Vo2 uptake. I don’t know how useful it is for people other than top sports athletes, but at least they are very user friendly, practical and good. You can use them anywhere, for example while running and check what your Vo2 consumption is in the moment/live. If you’re curious of finding out, they’re great

@user-he8kb9gv4v 2 ай бұрын

On mondays skii sesh (Week 2) what is the perfered intensity??

@cgt7929 5 ай бұрын

As I previously said, I keep returning to your presentations. In your presentation, you did not mention a RowErg as one of the methods to challenge the VO2max (adaptation vehicle). Any comment of the RowErg

@xcskiing_universe 5 ай бұрын

The problem with the indoor rower is that it’s impossible to get the heart rate up to the effective range (for most people) and sustain this high heart rate for a long enough time. Vo2 max training is a bit getting in stimulus on the hearts stroke volume. If you’re a specific trained rower, it will be possible to generate enough power/energy to get the heart rate up, and they will have better local musculature in the arms, so they can sustain high heart rates for long durations even on the rower. Specific training improves this ability. Same thing with cyclists who can bike for longer at higher heart rates, because of a higher threshold heart rate and because of higher power outputs. For most people: either decide to become an active rower - or stay away from that machine if you wanna increase your Vo2. The best exercise forms are these ones, in this specific order: 1. Running in uphills with ski poles 2. (Second best:) assault bike 3. Cross Country Skiing (skate, in uphills) 4. Cross Country Skiing (classic, in uphill) 5. Running 6. Cycling 7. Rowing/Skierg even below that: joke machines like the ellipse where it’s impossible to generate enough power to make the heart rate come up

@cgt7929 5 ай бұрын

@@xcskiing_universeI am comparing MY results over the three ergs (concept 2) and a treadmill for distances between 1k and 21.097k. This in my mind confirms what you said, my SkiErg, BikeErg followed by treadmill running and dead last is the RowErg. This is the order where I achieved my highest heart rates. My 5k skiErg is by far the highest followed by strangely enough to me the BikeErg of 4k followed by 5K run and dead last is the rower at any speed (1k through to 21.097K). So contrary to my perceptions when I looked at my personal data you are 100 percent correct. I am surprised. My BikeErg data is more limited than my other data since I started the bike erg only 3 4 months ago. SURPRISED I am going to try to introduce the assault bike in my program. Thank you for the valuable information. My perception was different from my numbers thank you for your guidance.

@OldGringo 6 ай бұрын

What are the recovery times for the various intervals?

@xcskiing_universe 6 ай бұрын

The recovery time isn’t actually that important, because the only point is to recover in between the intervals. When you feel that you’re ready to do another interval with good quality, that’s when you can start, regardless of whether it’s after 1,5 minute or 2,25 minutes. But a rule of thumb can be roughly 50% of the length of the interval maybe. In the context of top sport (trying to maximize performance), pushing hard enough at the intervals is much more important. It’s better to have hard enough pushing, and a bit longer brakes, than too easy training and short brakes

@ionescueugen8239 4 ай бұрын

I have a couple of questions. Im a beginner in endurance and i dont even own a heart rate monitor. That said i tried to exercise hard enough so that my heart rate increased and then i measured it with a pulse oximeter(im 23 so i guess my max heart rate should be around 197) and i managed to bring it up to 172 and i kind of memorised the feeling of that intensity. The problem is that when i tried to do one of the beginner schemes 4x4 minutes i could barely hold that intensity for 2 minutes. Finally my question is what should i do in my situation where i cant even complete the easiest session? Should i buy a heart rate monitor so that i know for sure that my heart rate doesnt go to max? Should i just do 15 intervals of one minute per day?(and if i do this then how long should i rest between intervals, like is it allowed to rest untill i feel confortable to start a new interval even if it would take me 2 minutes to recover?) Im sorry if this comment is too long and if i made grammar mistakes but english is not my first language and by the way i would really apreciate if you would answer these questions and i think i should tell you that you are doing a great job with this channel and you are literally making me love xc skiing.

@xcskiing_universe 4 ай бұрын

Yes, you need to do a max heart rate test with a HR monitor. Do for ex a 5 min max in uphill after a hard warmup to find the max heart rate. About breaks: it doesn’t need to be an x amount of rest time in between. You can rest for longer than 2 minutes. What matters is the quality when you’re actually running. If you couldn’t complete the 4 x 4, it could be because the speed was too high. Or you can do 4 x 3 minutes instead. It will all help. Even easy training will help when you’re a beginner. The most important thing is that you train and push yourself a few times a week. If you’re a total beginner, the training doesn’t need to be that structured to create improvements. Just make sure the sessions have a certain intensity and a certain duration. Thanks for the feedback on the channel

@ionescueugen8239 4 ай бұрын

Thank you so much for the fast reply.

@ionescueugen8239 3 ай бұрын

@@xcskiing_universeHello again! I come to you with some more questions. So i have finally got my hands on a polar h10 and now i can do these sessions. I have been able to do 3x10 minutes at 177 average pulse. I must say that i havent done a max heart rate test but i feel that 220-23(my age) is pretty accurate. I want to see if i understand the correct way in which the progress is made with these sessions. For example i think that now since im not that fit im able to get my HR up to 177-178 pretty easily but in the future when my heart will get stronger and more efficient in transporting oxygen to my tissues i will have to do a more difficult exercise to bring my HR up there again. Like if i run with 10km/h and i have 178(this is not how it actually is btw its just an example but i dont know the average numbers that well) and i do these sessions for i dont know how many months then my heart will get stronger. And so next time i run and i reach 10km/h i will probably see that my HR is 172 instead of 177 or so. And then i would have to increase my speed to 11km/h to raise my HR to that zone again. Is this how the adaptation goes?