O que é iVO2 Máximo?

Introduction

This tutorial will explain the concept of iVO2 Máximo and its significance in controlling training intensity for runners. Understanding iVO2 Máximo and its associated metrics can help fitness professionals design and monitor effective HIIT (High-Intensity Interval Training) programs tailored for runners.

Step 1: Understanding iVO2 Máximo

• iVO2 Máximo refers to the intensity associated with VO2 Máximo, which is a critical measure of aerobic fitness.
• The primary indicator of iVO2 Máximo is vVO2 Máximo, which stands for the speed associated with VO2 Máximo.
• Knowing vVO2 Máximo allows trainers to prescribe and monitor HIIT training intensity effectively.

Step 2: Conducting a Progressive Intensity Test

• A Progressive Intensity Test on a treadmill is commonly used to determine vVO2 Máximo.
• To perform this test:
  1. Start with a warm-up at a low intensity.
  2. Gradually increase the treadmill speed every few minutes.
  3. Monitor the runner's heart rate and perceived exertion.
  4. Record the speed at which the runner can no longer maintain the pace.

Step 3: Alternative Testing Methods

• If conducting a treadmill test is impractical, consider alternative tests:
  • 12-Minute Run Test
    • This test estimates VO2 Máximo and vVO2 Máximo.
    • Have the runner cover as much distance as possible in 12 minutes.
    • Use the distance covered to estimate VO2 Máximo using the formula:

      VO2 Máximo = (Distance in meters - 504.9) / 44.7
      

  • 3,200 Meter Run Test
    • This test also estimates VO2 Máximo and helps determine the speeds corresponding to Aerobic and Anaerobic thresholds.
    • Record the time taken to complete 3,200 meters.
    • Use the finish time to estimate VO2 Máximo similarly.

Step 4: Interpreting Results

• Once you have the VO2 Máximo and vVO2 Máximo values:
  • Use these metrics to set training intensities for HIIT sessions.
  • Base training intensities on percentages of vVO2 Máximo for optimal results.
  • Avoid common pitfalls such as overestimating a runner's ability based on these tests alone.

Conclusion

Understanding and utilizing iVO2 Máximo, alongside effective testing methods, can enhance the training experience for runners. By accurately estimating VO2 Máximo and vVO2 Máximo, fitness professionals can better prescribe and monitor HIIT training intensities. For further learning, consider exploring courses on physical assessment and evidence-based training prescriptions.