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Running and VO₂Max – Building an Aerobic Base

Aleksandr Lobanovsky
May 1, 2025
Running and VO₂Max – Building an Aerobic Base


Running and VO₂Max – Building an Aerobic Base



Aerobic base development is a key component in long-term endurance performance. VO₂Max, or maximal oxygen uptake, is one of the physiological indicators of aerobic capacity. This article outlines the relationship between running, VO₂Max, and aerobic base building.

Understanding VO₂Max



VO₂Max refers to the maximum amount of oxygen the body can utilize during intense exercise, measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).
  • It is influenced by genetics, age, sex, and training history.
  • A higher VO₂Max generally indicates greater endurance potential.
  • However, VO₂Max alone does not determine race outcomes — efficiency and lactate threshold are also critical.


Role of the Aerobic Base



The aerobic base refers to the body's ability to sustain prolonged submaximal efforts using oxygen as the primary energy source.

Benefits of aerobic base development:
  • Improved mitochondrial density
  • Enhanced fat metabolism
  • Lower resting and submaximal heart rates
  • Increased capillary density in muscles


Training Methods



1. Zone 2 Running



Description: Steady runs at 60–75% of maximum heart rate or at a pace where conversation is possible.

Purpose:
  • Promotes aerobic efficiency
  • Builds cardiovascular endurance without excessive fatigue
  • Forms the foundation for later intensity work


2. Long Runs



Description: Weekly longer-duration runs (60–120 minutes), adjusted by experience and age.

Purpose:
  • Enhances muscular endurance
  • Stimulates aerobic adaptations over time


3. Progression Runs and Aerobic Tempo



Description: Runs that gradually increase pace within aerobic thresholds.

Purpose:
  • Improves aerobic strength
  • Bridges the gap between easy and threshold running


4. Monitoring with Heart Rate or Power

  • Heart rate monitors and running power meters provide objective feedback.
  • Use of tools allows for structured progression and recovery management.


Training Frequency and Load

  • Beginners: 3–4 aerobic runs per week
  • Experienced athletes: 5–6 sessions with varied intensities
  • Juniors: Age-appropriate volumes with emphasis on technique and gradual exposure to aerobic work


Considerations for Youth Athletes

  • Emphasis on general endurance and motor skill development
  • Avoid excessive volume or intensity during early stages
  • Structured aerobic training can begin in later developmental phases with guidance


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Summary



Developing an aerobic base through structured running significantly contributes to endurance performance. While VO₂Max is a useful metric, long-term progress depends on consistent training, recovery, and gradual adaptation.

Incorporating aerobic work into a periodized plan supports sustainable development for triathletes of all ages.

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About the Author

Aleksandr Lobanovsky

Aleksandr Lobanovsky

Tritans Team

Aleksandr Lobanovsky is a member of the Tritans Team and contributes regularly to our blog with insights on training, racing, and triathlon lifestyle.

Running and VO₂Max – Building an Aerobic Base - Tritans Team Blog