How to approach to VO2 max

VO2 max Sets – How to assure your swimmer reaches and stays in the right zone

As many theories as coaches……

It’s time to share FitTrakker’s experience on VO2 max sets. We all know that simple lactate vs speed diagram…..It’s easy to follow numbers, but is it really that simple in practice? Of course it
is not! We are talking about swimming, nothing is just simple!

One thing we learned thru all these years of swimming and coaching; whatever you do, the swimmer can never jump directly to the calculated time (his/her VO2 max zone), either on lactate or on the needed heart rate.

If we (coaches) pressure on that calculated time, there’s a rather high probability that the swimmer will jump directly into the lactate tolerance zone. So, what to do?

Based on FitTrakker experience the best way to get on a VO2 platoon set – and stay there as
long as possible – is starting with an A2/A3 base (Lactate 2 – 3.5 mmol, HR 25/26 proceeding to HR 27/28). These variables we should try to keep as good as possible.

Again: VO2 max is a zone we chase in a set and try to keep the swimmer as long as possible in that zone!

Some elements can and will make your way to VO2 max easier:

First and one of the most important ones is the long term period of cooperation between swimmer and coach. This cooperation and relation is the only way to see and recognize when your athlete hits the VO2 max zone (as well as any other zone). Coaches, watch your swimmers and talk to them!

The second element is more or less based on everything according to reaching your target. The longer the steps to reach the VO2 max zone, the higher the possibility to stay in VO2 max zone for longer! Remember, there are no short cuts to success!

By all experience FitTrakker can honestly give you one advice:

Numbers don’t lie, always keep them in mind, but it’s the same important to rely on your feeling as a good coach to realize what we planned, to get what is needed and get out the best of our athletes!