<p>Your fancy running watch is feeding you incomplete data about your fitness, and obsessing over VO2 max might be holding you back from real speed gains.</p><p>Runners obsess over VO₂ max scores, but that number doesn’t tell the whole story. In this episode, I break down the real drivers of speed and endurance, explain why a dip in VO₂ max isn’t a disaster, and share training shifts that make you faster without burning out. You’ll learn which metrics actually matter for different race distances and discover practical ways to build a stronger, more efficient engine. If you’ve ever felt frustrated by a watch reading or lab test, this will show you how to train smarter and run with more confidence.</p><p></p><h2>Key Takeaways</h2><ul><li>VO₂ max is only one piece of running performance. Focusing on lactate threshold and running economy can make a bigger difference in long races.</li><li>Small drops in VO₂ max don’t mean you’re losing fitness—consistency, smart training, and choosing the right workouts matter more.</li><li>Simple tools like threshold intervals, hill sprints, and steady-state runs can build speed and endurance without obsessing over a single number.</li></ul><h2></h2><h2>Timestamps</h2><ul><li>[00:16] What you'll learn</li><li>[00:53] The Vo2 Max Number Misunderstanding</li><li>[01:35] Run Science Nerd Break: The History of Vo2 Max</li><li>[03:33] What Really Moves Your Vo2 Max</li><li>[04:25] Run Science Nerd Break: Vo2 Max Research</li><li>[05:06] Use This To Improve Your Vo2 Max</li><li>[05:30] How To Do Threshold & Run Economy Workouts</li><li>[07:02] My Vo2 Max Results</li><li>[08:31] Use This To Get Better Vo2 Max</li></ul><h2></h2><h2>Links & Learnings</h2><ul><li>📈 Get your free improve your vo2 max training plan here <a href="https://dlakecreates.com/vo2maxfree" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/vo2maxfree</a></li><li>🎧 Listen, read and learn more here <a href="https://dlakecreates.com/vo2maxdrop" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/vo2maxdrop</a></li><li>Learn how to improve your threshold - <a href="https://dlakecreates.com/lactate1wtf" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/lactate1wtf</a></li><li>Learn how to run with less energy and go faster (run economy & strides) here - <a href="https://dlakecreates.com/strides" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/strides</a></li><li>Learn why runners get vo2 max wrong here - <a href="https://dlakecreates.com/vo2-max-training-runners/" rel="noopener noreferrer" target="_blank">https://dlakecreates.com/vo2-max-training-runners/</a></li><li>Instagram – <a href="https://instagram.com/dlakecreates" rel="noopener noreferrer" target="_blank">https://instagram.com/dlakecreates</a></li><li>Strava – <a href="https://www.strava.com/athletes/120507" rel="noopener noreferrer" target="_blank">https://www.strava.com/athletes/120507</a></li></ul><p></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

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