Who among us hasn't marvelled at Paul Tergat's speed in the marathon or Lance Armstrong's power in the Alps? What we're really admiring - from a scientific viewpoint, anyway - is these mega-athletes' VO2 max, one of the best indicators of aerobic

, requires running 30 seconds at 100 per cent velocity VO2max followed by 30 seconds of running at 50 per cent velocity VO2max.Okay, I know, that’s all Greek to you. Well, here’s the translation.Meet your MaxYour VO2max is the maximum amount of oxygen your

and coaches generally agree that there are three ways to improve running performance: you can increase your maximum oxygen uptake, or VO2max, which measures the greatest volume of oxygen that can be dispatched to your muscles during exercise; you can extend

to get faster. But there are several different ways to improve average race velocities. For example, increasing VO2max (maximal aerobic capacity) improves race speeds, because as VO2max rises, your previous race speeds will correspond with a lower

VO2 max - the measure of how much oxygen your body can get to your muscles - has tended to  grab all the headlines when it comes to evaluating endurance running performance. After all, it's relatively straightforward to measure, gives quantifiable

:minutes:seconds): : : Display my training paces in: min/mile min/km Your easy run training pace is: Your tempo run training pace is: Your VO2-max training pace

oxygen-delivery machines who know their VO2 max and use the impressive numbers to bolster their confidence. Armstrong knows his VO2 max, too. His long-time friend, confidante, and coach, Chris Carmichael, has had his star pupil tested on several occasions

of Medical Science for Sport and Exercise showed that speed at lactate threshold is the best physiological predictor of distance-running performance. Indeed, Frank Shorter, the 1972 Olympic marathon champion was said to have had a modestly high VO2max

. A study published in Medicine & Science in Sports & Exercise found that the longer subjects walked at 70 per cent of maximal oxygen consumption, or VO2 max, the longer it took for their metabolic rates to return to their pre-exercise levels

at the weekend.Week 3: Add substantial threshold intervals – climb steeper hills, ride at a brisker pace – and throw in a spirited group ride, while making the other longer day easy. Week 4: Include a ride or two with some VO2 Max work. Try two sets of 3 x 3