Als Sportler siehst du den Wert VO₂max. oft auf deiner Uhr. Was sagt dir dieser Wert aber genau und wie lässt er sich effektiv und langfristig steigern?
Was ist VO₂max?
Es ist ein Indikator für deine Kondition und deine allgemeine kardiovaskuläre Gesundheit. VO₂max gibt die Menge an Sauerstoff (in ml) an, die dein Körper während einer Minute körperlicher Aktivität in das Gewebe transportieren kann, bei der sich deine Herzfrequenz an der oberen Grenze bewegt. Je höher der Wert (der sogenannte VO₂max-Score), desto besser die körperliche Kondition und die höhere Laktatschwelle. In der Praxis bedeutet das, dass du mit steigendem VO₂max-Wert schneller und über einen längeren Zeitraum laufen, schwimmen, Rad fahren oder eine andere anspruchsvolle Aktivität ausüben kannst.1,2,3 Ein höherer VO₂max-Wert bedeutet jedoch nicht zwangsläufig, dass du automatisch schneller bist als jemand mit einem niedrigeren Wert.
Referenztabellen für VO₂max für Männer und Frauen nach Alter und Fitnessniveau
| Männer | Perzentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Hervorragend | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Exzellent | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Gut | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Ausreichend | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Unzureichend | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Frauen | Perzentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Hervorragend | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Exzellent | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Gut | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Ausreichend | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Unzureichend | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Quelle: garmin.com
Wie steigert man VO₂max?
Die Anleitung zur Verbesserung des VO₂max ist relativ einfach. Eine Steigerung des VO₂max-Werts erreichst du zuverlässig durch langfristiges Ausdauertraining in Kombination mit HIIT, Intervallen und anderen Aktivitäten, bei denen sich deine Herzfrequenz in der roten anaeroben Zone bewegt. Es muss nicht zwangsläufig das ganze Training sein - beim Laufen reicht es zum Beispiel, ein paar schnelle Intervalle einzubauen. Wenn du die Intervalle ausreichend lange einbaust und dich dabei in deiner maximalen Herzfrequenzzone bewegst, gibt es keinen Grund, warum sich dein VO₂max-Score nicht verbessern sollte.2,3
Wie lange dauert es, den VO₂max zu steigern?
Das hängt davon ab, mit welchem Score du startest - am Anfang steigt der Score nämlich schneller, danach verlangsamt sich der Fortschritt aber deutlich, je „besser“ du wirst. Aus eigener Erfahrung (als Hobbyläufer) können wir bestätigen, dass der Wechsel vom Level excellent zum Level superior etwa 8 Wochen intensiver Vorbereitung gedauert hat.
Ist die VO₂max-Messung auf der Uhr genau?
Relativ ja und als Indikation für einen normalen Sportler, der sich nicht auf professionellem Niveau bewegt, reicht es aus. Die genauesten Messergebnisse für VO₂max im Vergleich zur professionellen Labormessung erzielen die Sportuhren Garmin, Coros und Polar. Die Apple iWatch überschätzt oder unterschätzt die VO₂max-Werte häufig, auch im Vergleich zur Labormessung. Wenn du absolute Gewissheit über deinen VO₂max-Wert haben möchtest, empfehlen wir dir einen Labor-Belastungstest im Rahmen einer Spiroergometrie. Für diese Untersuchung, die sogenannte „Sportuntersuchung“, kannst du dich in jeder größeren Stadt anmelden - die Kosten der Untersuchung liegen zwischen 1 500-2 500 Kč.
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