Simple Approach to Defining Training Intensity in Endurance Runners

Area of Science:

• Exercise Physiology
• Sports Science
• Running Performance

Background:

• Training intensity distribution is crucial for effective training program design.
• Defining training zones, particularly the boundary between zones 2 and 3, can be achieved through methods like critical speed (CS).
• The upper boundary of zone 3 is often linked to velocity at maximal oxygen uptake (vVO2max), but this is difficult to determine outside laboratory settings.

Purpose of the Study:

• To predict velocity at maximal oxygen uptake (vVO2max) using critical speed (CS).
• CS was determined from 1-mile (1.61 km) and 2-mile (3.22 km) citizen races in well-trained runners.

Main Methods:

• Twenty-two well-trained runners participated in the study.
• Participants completed 1- and 2-mile races.
• Submaximal and maximal treadmill running tests were conducted to measure oxygen uptake and calculate vVO2max, which was then compared to CS.

Main Results:

• A strong correlation was found between vVO2max and CS (r = .84).
• vVO2max also showed strong correlations with 1-mile speed (r = .84) and 2-mile speed (r = .86).
• The standard error of the estimate (SEE) for these correlations was low, indicating good predictive accuracy.

Conclusions:

• Critical speed (CS), calculated from common race distances or training time trials, provides a reliable estimate of vVO2max.
• This estimation method can be practically applied to enhance the design of running training programs.
• Simplifying the assessment of training intensity zones is possible using readily available race data.