Train Smart

1. VO₂ max

VO₂ max is the maximum capacity of the body to use oxygen.

The higher it is:

• the more aerobic energy you can produce

• the more power you can sustain

However, it only defines your physiological “ceiling,” not necessarily your final performance.

2. Lactate Threshold

The lactate threshold is the maximum intensity you can sustain before lactate begins to accumulate rapidly.

This determines:

• what percentage of your VO₂ max you can use over an extended period of time

➡️ Athlete B will likely perform better because they can use a greater portion of their capacity during the effort.

In 1500 m events, the lactate threshold is usually extremely important.

3. Economy or Efficiency

In swimming, this is often referred to as technical efficiency or hydrodynamics.

It refers to how much energy you use to maintain a given speed.

An efficient swimmer:

• uses less oxygen

• fatigues less

• can maintain pace for longer

For example, two swimmers may have the same VO₂ max, but the one with better technique will be faster.

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Summary (based on sports physiology)

Endurance performance depends on:

1. VO₂ max → maximum capacity

2. Lactate threshold → how much you can sustain

3. Movement economy → how much energy you expend

Many studies in sports science show that economy and lactate threshold are often better predictors of performance than VO₂ max alone.

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Interesting insight

Olympic swimmer Katie Ledecky does not have the highest VO₂ max in the world, but her efficiency and ability to sustain pace close to her threshold are exceptional.