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Today's reading time is about: 4 minutes.

A few things have happened since last Tuesday—several records were smashed in the running world, and it’s worth noting that none of the major shoe manufacturers have unveiled a truly disruptive technology since the carbon plates. And by the way, last Wednesday was International Left-Handers Day 🕐. If you’re left-handed, happy (slightly late) celebration to you!

Now, let me share something important. I’m giving a new twist to our newsletter: from now on, I want to dive deeper into the science of endurance sports. My goal is for you to connect the dots between physiology and performance—so you can truly understand what makes you a better athlete.

Today, we’ll break down three essential concepts that every runner, cyclist, and even swimmer should know: VO₂ max, thresholds, and running economy. Mastering these will help you train smarter, avoid plateaus, and reach new levels in your performance.

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🔬 VO₂ Max: Your Engine Capacity.

VO₂ max is the maximum amount of oxygen your body can use during intense exercise. Think of it as your “engine size.” The higher it is, the more fuel (oxygen) you can process and deliver to your muscles. Genetics set the baseline, but training—especially intervals and long endurance sessions—can improve it. For elite athletes, values above 70 ml/kg/min are often seen, while recreational athletes may fall in the 40–50 range, showing how much room there is for growth. Improvements in VO₂ max can translate into faster race times, higher cycling power outputs, and better recovery after hard sessions.¹

⚡ Thresholds: Your Performance Limits

Two key thresholds matter most:

• Lactate Threshold (LT): The intensity at which lactate starts accumulating faster than your body can clear it. Training just below or around LT teaches your body to tolerate and use lactate efficiently.
• Anaerobic Threshold (AT): A higher intensity point where you rely heavily on anaerobic metabolism. Training here improves your ability to sustain hard efforts without burning out.

Threshold training is the bridge between endurance and speed—it’s how you push your limits without breaking them. For amateur athletes, this means workouts like 20–30 minute tempo runs or bike rides at about 80–85% of maximum effort, paced just below your limit so progress builds safely. For high-performance athletes, it often looks like sustained intervals at or just under lactate threshold (for example, 4 × 10 minutes at race pace with short recoveries), sharpening the ability to sustain near‑race intensity for longer stretches.²

Post of the week How to Increase VO2 Max So Your Hard Efforts Feel Easier. Read article

🏃 Running (and Cycling) Economy: Efficiency Matters.

Running economy is about how much oxygen you use at a given pace. Two athletes with the same VO₂ max can perform very differently—because efficiency decides who lasts longer. Research shows that trained runners with better economy can consume up to 15% less oxygen at the same pace compared to less efficient peers.³ For amateurs, this means small gains from strength work (2–3 sessions per week), mobility, or simply refining technique can make running feel easier. For elite athletes, marginal gains from lightweight shoes, biomechanical drills, or aerodynamic cycling positions can decide podiums.³⁻⁴

🔥 This Week’s Takeaway

Endurance isn’t built overnight—it’s layered through science-based training. By knowing your VO₂ max, thresholds, and economy, you don’t just guess—you measure, adjust, and grow. Whether you’re chasing your next PR or just want to enjoy running and cycling with less fatigue, these principles will guide you.

✅ This Week’s Takeaway & Challenge

Building endurance is about more than logging miles—it’s about knowing how your body works and training with precision. By understanding VO₂ max, thresholds, and economy, you can make training choices that are both smarter and more effective. You can just start by tracking heart rate and pace data to estimate progress.

This week, your challenge is to pick ONE of these three metrics and focus on it—whether that means scheduling a VO₂ max field test, adding a tempo run to target your threshold, or recording heart rate vs. pace to check your running economy. Write down your observations and share with us. Small, intentional steps compound into lasting endurance.

📲 Share your thoughts and join the conversation in our WhatsApp Channel → Click to Join​

Run smart. Train with science. Ride with purpose.

Coach Henri.
​Your Endurance Mindset Team

What's Going On in the World of Running?

Here’s your motivational, up-to-the-minute snapshot of what’s happening in the world of running, endurance sport, and athlete mindset:

• Phenomenal Comeback: Britain’s 800m Olympian Keely Hodgkinson shattered expectations at the Silesia Diamond League. Clocking 1:54.74—the world-leading time this year and ninth-fastest ever—she raced back from three hamstring injuries over 376 days to show she’s as fierce as ever The Guardian
• T100 Triathlon Series, modeled after F1, is shaking up triathlon with equal prize money for all genders, a global circuit, and big money backing—entering with $40 million in investment Financial Times
• Purpose-Driven Racing: The "Gold Star & Survivor Endurance Program" is preparing 12 athletes—that blend grief, healing, and running—toward the Marine Corps Marathon in Washington, D.C. This initiative highlights how mindset, movement, and memory can transform a race into a pilgrimage of purpose Running Insights​
• If you or your community are into triathlon, this one’s exciting: ESPN (via Disney+) is now broadcasting the full IRONMAN Pro Series—including the World Championships and IRONMAN 70.3—across Latin America and the Caribbean.

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​¡Cuéntanos qué temas te interesan más en el enlace 'Preferencias' al final de este correo!

References

1. Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70–84. https://doi.org/10.1097/00005768-200001000-00012​

2. Faude, O., Kindermann, W., & Meyer, T. (2009). Lactate threshold concepts: How valid are they? Sports Medicine, 39(6), 469–490. https://doi.org/10.2165/00007256-200939060-00003​

3. Saunders, P. U., Pyne, D. B., Telford, R. D., & Hawley, J. A. (2004). Factors affecting running economy in trained distance runners. Sports Medicine, 34(7), 465–485. https://doi.org/10.2165/00007256-200434070-00005​

4. Hoogkamer, W., Kipp, S., Frank, J. H., Farina, E. M., Luo, G., & Kram, R. (2018). A comparison of the energetic cost of running in marathon racing shoes. Sports Medicine, 48(4), 1009–1019. https://doi.org/10.1007/s40279-017-0811-2​

5. Joyner, M. J., & Coyle, E. F. (2008). Endurance exercise performance: The physiology of champions. Journal of Physiology, 586(1), 35–44. https://doi.org/10.1113/jphysiol.2007.143834​

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