Som idrottare ser du ofta värdet VO₂max. på din klocka. Men vad säger detta värde dig egentligen och hur kan det ökas effektivt och långsiktigt?
Vad är VO₂max?
Det är en indikator på din kondition och allmänna kardiovaskulära hälsa. VO₂max anger mängden syre (i ml) som din kropp klarar av att transportera till vävnaderna under en minuts fysisk aktivitet, då din pulsgräns ligger nära den övre gränsen. Ju högre värde (det s.k. VO₂max-score), desto bättre fysisk kondition och högre laktattröskel. I praktiken innebär det att med ett ökande VO₂max-värde kommer du att kunna springa, simma, cykla eller utföra en annan krävande aktivitet snabbare och under en längre tid.1,2,3 Ett högre VO₂max-värde innebär dock inte nödvändigtvis att du automatiskt blir snabbare än någon med ett lägre värde.
Referenstabeller för VO₂max för män och kvinnor efter ålder och konditionsnivå
| Män | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Överlägsen | 95 | 55,4 | 54 | 52,5 | 48,9 |
| Utmärkt | 80 | 51,1 | 48,3 | 46,4 | 43,4 |
| Bra | 60 | 45,4 | 44 | 42,4 | 39,2 |
| Tillräcklig | 40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Otillräcklig | 0-40 | 41,7 | 40,5 | 38,5 | 35,6 |
| Kvinnor | Percentil | 20-29 | 30-39 | 40-49 | 50-59 |
|---|---|---|---|---|---|
| Överlägsen | 95 | 49,6 | 47,4 | 45,3 | 41,1 |
| Utmärkt | 80 | 43,9 | 42,4 | 39,7 | 36,7 |
| Bra | 60 | 39,5 | 37,8 | 36,3 | 33 |
| Tillräcklig | 40 | 36,1 | 34,4 | 33 | 30,1 |
| Otillräcklig | 0-40 | 36,1 | 34,4 | 33 | 30,1 |
Källa: garmin.com
Hur ökar man VO₂max?
Instruktionen för hur man förbättrar VO₂max är ganska enkel. Du uppnår tillförlitligt en ökning av VO₂max-värdet genom långsiktig uthållighetsträning i kombination med HIIT, intervaller och andra aktiviteter under vilka din puls rör sig i den röda anaeroba zonen. Det behöver inte nödvändigtvis vara hela träningspasset - vid löpning räcker det till exempel att lägga in några snabba intervaller. Om du lägger in intervallerna tillräckligt länge och rör dig i din maximala pulszon under dem, finns det ingen anledning att ditt VO₂max-score inte skulle öka.2,3
Hur lång tid tar det att öka VO₂max?
Här beror det på vilket score du börjar på - i början ökar nämligen scoret snabbare, men sedan avtar framstegen betydligt ju "bättre" du blir. Utifrån egen erfarenhet (hobbylöpare) kan vi bekräfta att det tog ungefär 8 veckor under intensiv träning att gå från nivån excellent till nivån superior.
Är mätningen av VO₂max på klockan noggrann?
Relativt sett ja, och som indikation för en vanlig idrottare, som inte rör sig på professionell nivå, räcker det. De mest exakta mätresultaten för VO₂max jämfört med professionell laboratoriemätning uppnås av sportklockorna Garmin, Coros och Polar. Apple iWatch övervärderar eller undervärderar ofta VO₂max-värdena, även jämfört med laboratoriemätning. Om du vill vara helt säker på ditt VO₂max-värde rekommenderar vi att du genomgår ett laboratoriearbetsprov inom ramen för undersökningen Spiroergometri. Denna undersökning, den så kallade ”idrottsundersökningen”, kan du boka i alla större städer - priset för undersökningen ligger mellan 1 500-2 500 Kč.
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