why don't you define V2 Max and then we're going to come back to this point cuz I want to make sure people can internalize and maybe even one day experience what you just described so V V2 Max is normally defined as the maximum oxygen your body is able to consume uh over a minute a full minute um but this is also something that is debated is less of let's say protocol uh in but it is still you can still go out and do for example uh efforts out in the field and you will be able
to produce higher numbers than what you would be able to do on a standard graded exercise protocol so this is also a little bit of where it's it's it's not that's been the case for me yes right you know I've shared with you my D I've shared my data with you so um my I like to do it on my bike on a hill so take a take a hill that's going to be you know it's not too steep 6% grade you're in the saddle the whole time and you're in the Big Chain ring and
it is go For Broke and make sure you're dead at the top four minutes of climbing and that produces a V2 Max there's going to be a level usually near the very top of the hill in the last minute where I reach the maximum volume of oxygen that I'm consuming now indoors I for some reason hate doing it on a stationary bike so instead I do it on a StairMaster so now I'm just sprinting upstairs doing the same thing um I get a comparable number but it's a little bit lower now what I haven't done
yet and I was going to try to do it before we met today but I kind of ran out of time I was traveling last weekend I have a prediction which is I think I would have a VI a higher V2 Max running on a treadmill even though I'm very inefficient running because my heart rate is always higher when I run than when I cycle do you think that would be the case normally I would say say uh that should be the case um but it it is also um where there can also be other
factors also involved in it uh like one of the places where uh this is something that have quite U um ped me is that for example from m one drivers they sit in for almost I say one and a half hour with extremely high heart rates and um but having looked at that Telemetry very closely yes a lot of that is driven by the g-forces it's because I've I mean the first time I looked at an F1 driver's Telemetry I was like there's a mistake these are just errors like these aren't real numbers because I
had never seen such rapid changes from low to high to high to low um and then I realized they were all corresponding to either very very strong break points or very very very fast corners and then I you know obviously the only thing that's common to that is something about 5G on the body is dramatically doing that now it would be very interesting if we could do it I don't know how you would do it would be to measure V2 and see if it has a commensurate change what would you hypothesize so this is I
think also uh when when you are doing uh this so it could also be like jet fighters as well but yes I would imagine that's even more pronounced for them yeah well and we could actually measure that because they're already in a mass yes exactly so so you could say that in in in dog fighting for sure then I think you will actually be pretty much maybe same as as formula one but but I think that if you just P pushing really high g-forces uh in One Direction then it would maybe not be as even
if it's a prolonged one the reason for that is because I think that the gForce is obviously you're trying to counteract that so you're mobilizing every bit of muscles that are in your body order to to to to to stay exactly where you need to stay and to be but there's a slight difference which maybe you're about to get to so apologize if you are there's got to be also a part of that heart rate that is coming from the compromised Venus return to the heart due to either the Vol Salva or the actual impeding
of the inferior vnea right so I would think at a high enough GeForce part of that high heart rate is stroke volume has gone way down because preload is way down again I sorry I should make sure every understands what we're saying um when you fill the heart less with blood um you don't stretch the muscles out that's called preload so the heart needs to be preloaded with lots of blood volume so it can get a good squeeze and anything that prevents that either dehydration or literally forces that are preventing the blood returning to the
heart could make you know make that high heart rate really a product of tiny tiny little uh ineffective beats yes um H and that's also we we we've done some studies on that actually just also there are Al some other very in high gForce athletes no actually in in in let's say in similar because it's quite interesting to see that what happens also with the muscles so when when obviously when you come over a certain uh so when you do work or do when you do you produce a certain amount of power obviously two there
are forces involved and there is velocity involved these forces uh requires a certain amount of recruitment of muscle fibers and these muscle fibers at a certain point will actually start to cause vasel constrictions so they actually start squeezing off the blood supply they normally act also as a pump they actually help pumping blood around in the body promoting uh preloading but the interesting thing is that we do see that where you also get in the area of anerobic threshold is actually where you are starting to come to the point where you're squeezing of the blood
flow as well in the muscles and this happens around ball parkage obviously there is a fairly large Ranger but ball parkage around 30% of your one RM so there you got another way so you should never experience that on a bike right because in theory you know it's hard to imagine you could ever come close to 30% of a 1rm force on a pedal stroke Could you um that's true yeah that's true so well I mean maybe there's an extreme moment you're you're at a 16% grade or something like that I guess it's possible huh
yeah for sustained efforts obviously you can for short efforts you can get very very close but but but but but for sustained ones yes I would agree um but coming back to coming back to uh uh running versus running versus the bike uh so which was the let's say the place where you where it started um normally I would say that yes in in running uh you would at least a sub maximal efforts have a higher uh view to Max the only thing is that we see that in people that are let's say somewhat balanced
train so they do they spend let's say a fair bit they spend some time on the bike they spend some time on running then normally there are more muscles involved for a longer duration in cycling than it is in running so when you test Christian or Gustaf if you were to have them fresh on two separate days and on one day you put put them on the bike and on one day you put them on the treadmill M and you have them do a V2 Max test what would be the approximate difference you would you
would see in them uh actually when I started working with them then it was then it was uh then it was close to a significance significant difference between uh cycling and running and even more in swimming so higher in swimming no lowest lowest in swimming actually and that comes also back also to one other thing also because one thing is also when we talk about preloading and how how this also affects it one thing that also is is is um uh one have what what I actually were stupid enough to to teach Christian and gusta
this in long time ago and that is if they wanted to have a very high view to Max obviously if you're trained you will see this immediately on the breathing patterns but if you if you basically what you can do to to create an artificially High View to Max is that you basically you you when you come pretty close to your all out effort if you try to restrict your breathing let's say for a short short time there you will create a depth and this depth will actually boost the numbers even higher but so this
is our this is the V2 Max hack for everybody watching us how do I boost my because my my hack for boosting V2 Max is weight loss right it's like just figure out a way to lose five pounds in the week leading up to the test and you're you know it goes up and obviously knowing how to train for it right I mean if you train in those intervals so you're saying if you restrict breathing um as you get close to that failure Point each Breath You Take becomes that much more of an oxygen explosion
and and and even there you can even train yourself also to the point where it will have a you're not talking about marginal differences in your V2 you can Spike the numbers up to extreme numbers if if you if you practice this a little bit that aside I think it's important here to remember that that's not equivalent to getting fitter it's just a way of basically manipulating something in the body and you're cheating a protocol yeah um and it's not your let's say V to Max for those listening to this who have a bet with
their friends about who's going to have the highest V2 Max this becomes their little trick yes then definitely you can do this and you will get some really nice numbers that's that's true how much of a a boost would you get like let's say you're a person who just doing the protocol normally is 60 yeah what what with with no other change other than this breathing trick what would you take that to I I think also one one thing I want to add here just before ing that because I think also here is V2 Max
for me uh in the same way as power you can look at it in relative terms and absolute terms as well so obviously losing weight and so let's let's say it's five liters and based on the weight that comes out to 60 yeah so I would say that in this case here uh it will proba it comes very much down to technique but if you practice this a little bit that you can boost it above 70 what not a problem wow I I thought you were going to say 64 65 or something like that I
I I I've seen I've seen some I've seen some crazy numbers it is basically I don't need I don't even have to go into the raw dollar you just see it on the screen I say okay now it's now it's playing wait a minute though doesn't that sort of fly in the face of our definition of E2 Max which is it's the highest oxygen consumption you sustain for one minute and I mean because to me that would be like cuz I know when I do my test um I think I'm always checking for 60-second average
and I'm not ever just looking at the peak so because it's it's very noisy data so in this breathing technique don't you just get a really big spike that is otherwise noise in the one minute best effort uh no so it would be a little bit more prolonged than that if you create if you create a an oxygen uh depth in in your body but one thing that I think also here is important to because this is also one of the things that is a little bit challenging when you read a lot of research too
is that very often we take that research for for for granted or or it's good and then there there is a lot of things that around it that we don't have access to or we don't know and also one thing that also is sometimes a challenge is for people to understand also whether the technology they are using one is it good for what you really are doing here so you can get a lot of machines that can do measure some kind of uh oxygen uptake or ratios and other things but it doesn't mean that it
necessarily is a good instrument for what you want to do and the second part of it also is that we have to understand like where are we measuring and obviously in this case when we do oxygen measurement we measure it on the exhaust and not in the muscles like and that's also an an an important difference here because if we go to the point and I think maybe we we're going to run out of time if we continue on this path here but if if if basically you look at uh cell or or basically cell
respiration the numbers you'll you'll see there in well is is in it's remember this from our last discussion we're we're not limited at the cell no so so again here I think it comes more down to just staying true to some principles that yeah and that mean that obviously a great like the good thing with v to max testing is that there the generally um accepted standard for doing this is a grader exercise test and and you go through that and it will produce fairly um comparable numbers uh for most people to relate to there
will be some differences [Music]
