These VDOT tables can relate performances over an unlimited number of distances and can be used to predict performances in races of any distance from a known performance in a race of any other distance. Using these relationships and equations, Jimmy Gilbert and I developed the VDOT tables that have been used very successfully since the 1970s. Play icon The triangle icon that indicates to playĪll runners learn to identify the intensity of effort they can tolerate for different periods of time of course, better runners can cover greater distances than lesser runners in the same amount of time. VDOT reflects everything that an individual calls on to perform in a race. I’ll go so far as to say that your VDOT takes into account your psychological input into racing, because instead of using lab tests to determine your ability level, we’re using your race performances, which are affected by your motivation and willingness to deal with discomfort. When you know your VDOT value, you can eliminate a great deal of guesswork from training and can avoid overtraining. This system is also ideal for setting training intensities because intervals, threshold runs, and even easy long runs and marathon-pace runs are best performed at specific fractions (or percentages) of each runner’s VDOT. This way, each runner has a reference VDOT value: a single number that’s easy to work with when comparing performances. Instead of referring to this pseudo VO2 Max (the one based strictly on performance) as VO2 Max, we use the term "VDOT." VO2 Max is properly stated "V-dot-O2Max." By placing a dot over the V, we’re identifying the rate of oxygen uptake-that is, the volume of oxygen consumed per minute. Equally performing runners are assigned equal aerobic profiles, which means they would also have an identical pseudo VO2 Max but not necessarily the VO2 Max they would show in a laboratory test. Basically, Jimmy Gilbert and I placed every runner of equal performance ability onto a common economy curve, which meant they would also have the same mathematically generated VO2 Max and a similar lactate-response curve. It doesn’t matter how the components vary if they combine to provide the same result. This vVO2 Max reflects the runner’s economy and VO2 Max and will be the same for all individuals of equal race ability-although one runner might accomplish his or her vVO2 Max with great economy and a relatively meager VO2 Max and another runner with not-so-great economy and a high VO2 Max. An aerobic profile involves identifying a vVO2 Max (velocity at VO2 Max) that represents the speed of running a race that lasts about 10 to 12 minutes.
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