VO2MAX: the Runner’s Vanity Metric

If you’re an avid runner or an endurance sports enthusiast, the term VO2max likely rings a familiar bell. In today’s world, most sport watches can effortlessly calculate your VO2max after a series of runs or rides. It’s evident that many people eagerly embrace this metric, and it’s understandable. After all, apart from actual races, VO2max often serves as one of the few measurable indicators of your progress. However, as I delved deeper into the world of this metric and sports physiology, I gradually realized that VO2max is, in fact, a vanity metric for runners. Let me explain why.

Crossing the finish line of my first Ironman 70.3 at Tallin in 2023

In the realm of product development, we consistently strive to avoid fixating on vanity metrics, as they merely provide results without revealing the underlying dynamics. These metrics, although easily quantifiable, fail to guide us toward identifying the root causes of issues. For instance, metrics like Gross Merchandise Value (GMV) per year, net revenue per quarter, or monthly gross sales might give a superficial sense of performance. Yet, when something goes awry, such as a drop in new revenue, it becomes essential to decipher why it happened. Was it due to a decline in sales or rising costs? In the former case, perhaps customer retention decreased, or new user acquisition faltered. However, by concentrating solely on the vanity metric, we lose sight of the nuanced intricacies. Consequently, we remain unaware of the necessary steps to rectify the situation and enhance conditions.

Similarly, the concept of VO2max shares some parallels. Without delving into the intricate scientific definition of VO2max, let’s consider Garmin’s succinct explanation:

VO2 max is the number that describes your cardiorespiratory fitness. It’s a single number that captures your heart, lungs, circulatory system, and muscle cells all working independently and together. And not surprisingly, your VO2 max is connected to health, performance and longevity.

This definition offers two crucial insights into VO2max.

First, it doesn’t equate to your cardiorespiratory fitness; rather, it describes it. In essence, it portrays your potential to a certain extent, but a higher VO2max doesn’t always translate to faster race results, just as higher GMV doesn’t guarantee higher revenue in business

Second, VO2max is represented by a single number, yet it encompasses various aspects of your cardiorespiratory system, each working independently. How should we interpret this? To put it simply, numerous factors influence this single value, despite its quantifiability through devices or algorithms. Much like accurately calculating GMV, which comprises different sources like direct sales, indirect sales, online, offline, and more, VO2max is a multifaceted metric. Therefore, we shouldn’t be misled by this single number. If you aim to improve your fitness, you’re not enhancing your VO2max directly. Instead, you should deconstruct the metric and work on improving its individual components. As each element progresses, your VO2max will naturally follow suit.

This understanding is crucial when addressing concerns from junior runners perplexed by a drop in their VO2max, even when they maintain a consistent running routine. It’s important to reassure them that such fluctuations often occur due to algorithmic calculations rather than a decline in productivity.

Here’s my advice to new runners:

Shift your focus away from VO2max. As long as you continue running and training, it will improve over time. Especially when you’re starting, building endurance capacity proves more critical than VO2max (aka. Aerobic Capacity). In many cases, VO2max isn’t the limiting factor; it’s your endurance capacity that determines your performance. This means you have the potential to run faster and longer, given your VO2max level, but without adequate endurance, you might fall short of your true potential.

So, instead of fixating on VO2max, concentrate on enhancing the following capacities:

1. Endurance capacity, predominantly developed through Long Slow Distance (LSD) runs.
2. Anaerobic capacity through interval trainings.
3. Breath techniques, often improved through LSD runs, as breath techniques should not be isolated in training.

If you’re a data-driven runner who also happens to be involved in product management, I’d love to hear your training priorities. What aspects of your training do you emphasize?