Do you have a goal of running a distance in a certain amount of time? You can estimate your running time of 5 km, 10 km, half marathon and marathon if you know what your maximum oxygen uptake is.
By testing your maximum oxygen uptake (VO2max), you can get an estimate of the time you want to run different distances. As shown in the table below. Here you see forecasts for 5 km, 10 km, half marathon and marathon based on maximum oxygen uptake (VO2max).
The number you get when you test VO2 max is a measure of how good endurance and work capacity you have. Thus, we can estimate how fast you can run different distances. However, factors such as running economy, technique and terrain can affect your time.
If you train to participate in a specific marathon or a similar race, we have set up a training program. This program focuses on getting you in the best possible shape. Jan Hoff and Jan Helgerud are both professors of medicine at NTNU. For over 25 years, they have researched effective training for health and performance. Therefore this training program is tailored for good progression towards a challenging race. You can read more about how to train for a specific race by clicking on the link here. 👇
When using the Myworkout GO app the next time you train endurance, your app calculates VO2 max. All you need to do is perform a 4×4 interval outdoors, on a mill, bike or rowing machine. A voice in the app guides you through the session and keeps track of the time for you. After the session, the app can calculate your VO2 max with scientific precision.
Try the app for free for two weeks. After the end of the trial period, it costs NOK 44 a month.