Why Most Runners Get VO2 Max Wrong (And How to Fix It)

Your fancy smartwatch is lying to you about your VO2 max, and chasing that number is sabotaging your race times

Most runners obsess over VO₂ max, but few really understand what it means or how to use it. In this episode, I break down the truth about what VO₂ max actually measures, why your watch might be misleading you, and how to train in a way that builds lasting fitness. If you’ve ever wondered why your numbers don’t match how strong you feel, or how to make sense of VO₂ workouts without burning out, this conversation will give you the clarity and tools to get there.

Key Takeaways

1. VO2 max shows your genetic potential for using oxygen, but having a high number doesn't guarantee fast race times.
2. Smartwatches often give inaccurate VO₂ max numbers because they can’t measure things like sleep, recovery, or stress.
3. The right workouts and patience can help you train smarter, improve steadily, and unlock real race-day performance.

Timestamps

• [00:15] What You'll Learn
• [00:49] Vo2 Max Defined
• [03:29] How To Improve Your Vo2 Max
• [07:24] Use This To Improve Your Vo2 Max Now
• [08:03] Run Science Nerd Break - Vo2 Max Tops Out
• [09:03] Why Smart Watches Get It All Wrong
• [09:51] Why You Need Patience To Improve Your Vo2 Max
• [11:01] Use This To Get a Higher Vo2 Max and Race Faster

Links & Learnings

• 📈 Get your free Vo2 Max Training Plan here https://dlakecreates.com/vo2maxfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/vo2aug2025
• Learn about threshold training here https://dlakecreates.com/threshold
• Learn more about Vo2 Max here - https://dlakecreates.com/vo2max
• 2007 Norwegian 4x4 Study - https://www.ahajournals.org/doi/10.1161/circulationaha.106.675041
• Genetics Vo2 Max Study - https://pubmed.ncbi.nlm.nih.gov/29143670/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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