Avoiding Plateau by measuring Progress

VO2 is a measure of how much oxygen your lungs absorb indexed to heart rate; beats per minute (bpm). It stands for Volume of Oxygen absorbed per minute. The idea is to determine how your body reacts to exertion. For example, let's say your heart rate of 120 - 130 bpm is your zone 1. This level of exertion is called Active Recovery. Your body breaks down lactic acid and muscles are warmed up. Zone 2 is your base zone and might have a heart rate between 131-138 bpm. If you continue to only exert up to this level, you will plateau. This is where interval training helps to increase fitness. By exerting beyond your base (zone 2) for short bursts of time you can train your body to burn fat more efficiently. Zone 3 is your aerobic training. This zone might be represented by 139-145 bpm. Zone 4 is where you train anarobicly. Zone 5 is peak traing where you push up to your physical limits. While exercising, you use a heart rate monitor to help you maintain an appropriate level of exertion during your workout for an interval of time. As your body adapts to your workout routine, your perceived exertion levels will seem easier. You can then adjust heart rate zones to keep your workouts challenging.

By measuring your VO2 and monitoring heart rate you can track your progress, set goals and burn fat. The great thing about interval training is that you workout less. You actually workout less time with better results. You can consult with a trainer or look up on Google how to estimate your VO2 and get an idea of your training zones.

With a good VO2 and an aerobic base I am now building up speed and stamina.