Summary:

1. In Ep. 8, the coaches define the difference between V02 max and vV02 max, discuss the benefits of training to improve both metrics, what it means in a racing environment and offer some tips for performance-based athletes.

Key Discussion Points:

1. Addressing Common Misconceptions:
2. A higher VO₂ max guarantees better race results
3. VO₂ max is the best single metric to track
4. vVO₂ max is just a lab number
5. Deep Dive:
6. Central Capacity vs Usable Speed
7. What vVO₂ Max Actually Represents
8. Muscle-Level and Metabolic Factors
9. Fractional Utilization and Fatigue Resistance
10. Neuromuscular and Mechanical Efficiency
11. Webinar Pitch, Outro & Feedback
12. Training Takeaways

Noteworthy Moments/Quotes:

1. 4:05 - The coaches introduce the topics of V02 max and vV02 max, discuss their contributing factors and dispel some common myths
2. 20:35 - Coach Donald & Coach Tim start their Deep Dive by talking about the training parameters that affect V02 and vV02 max, and what they look like in a real-world setting
3. 29:17 - Coach Donald breaks down the idea of running efficiency and economy at V02 max, and the coaches brainstorm a brilliant idea for some new GHP swag
4. 38:05 - The coaches talk about the practical application of running at high percentages of V02 max, and what it looks like in a racing context
5. 47:55 - Episode summary and training takeaways for athletes

Resources Mentioned:

1. Webinar: https://ghperformance.com/webinar/
2. Website: https://ghperformance.com/

Actionable Takeaways:

1. Train VO₂ max to build capacity, but don’t live there year-round.
2. Use vVO₂ max–focused work to raise race-relevant speed, improve efficiency under stress and make fitness usable.
3. If your aerobic fitness is high but your speed isn’t improving, efficiency (not capacity) is likely the bottleneck.

Next Episode Teaser:

1. In Season 2: Episode 10, the coaches talk about lactate threshold training and introduce the concept of fatigue management and offer some best practices for athletes.