This year I am running regularly every 2 days since like february. I have noticed that my F5 is showing me lower values of VO2max every 2 runs, but why ? I don't get it. I feel great, I can run further and faster than in february and my breathing efficiency is by far better than in february, I can feel it, but F5 is trying to tell me that my VO2max is like a 55 years old guy (Im 29). Thats not the end: performance condition notification is always starting from like -5 (after 6 minutes of run) and drops to like -12 at the end of the run. Really I don't get it. My profile informations like weight, age etc. are correct, Im updating weight frequently. Training effect went from effective to unproductive just like that but training load is always in optimal zone between 600 and 800. I'm getting HRM RUN strap for better HR reading, maybe this would help. Is this happening because I like to run every time the same distance (5K) and similar pace ? and always in green/orange HR zone ? How I need to run to improve my VO2max ? Or maybe just ignore this statistic and run like I always run ?
I'm getting HRM RUN strap for better HR reading, maybe this would help.
It might. VO2max and performance condition rely heavily on heart rate data. If this is inaccurate, then VO2max would make no sense.
Is this happening because I like to run every time the same distance (5K) and similar pace ? and always in green/orange HR zone ?
No.
How I need to run to improve my VO2max ?
This one is quite complex. If you believe that a wearable electronic device can tell you how to improve your fitness level, then I'd rather rely on TE and not on VO2max. But if you are really serious about improving your performance, then you should consult a competent coach or at least read some literature about different training methods for different results.
Or maybe just ignore this statistic and run like I always run ?
Not a bad idea, although monotonous workouts are not always optimal for improving performance.
Make sure that you have the correct maximum heart rate set, not relying on the age formula. If you have poor (but still sufficient) GPS reception, that may also have a negative impact. I have noticed that during some runs, close to trees and houses, the GPS pace goes wrong, but still seems to be used since my running performance usually goes down at these points. Strong headwind, and gravel or snow and ice will reduce pace and lead to reduced VO2max measurement from the watch. I typically ge a figure 1 to 6 lower than my lab tested (treadmill, flat, no wind) VO2max.
4 x 4/3 intervals are great to improve VO2max. Or 5 x 1000 meters with 2 min active resting.
From the guidance on Garmin Connect (with my emphasis):
Anaerobic Training Effect measures heart rate and speed (or power) to determine the workout benefit upon the ability to perform at very high intensity. Repeated high-intensity intervals of 10 to 120 seconds have an especially beneficial impact on your anaerobic capability and therefore result in a higher anaerobic training effect.
So, rather than staying in zone 5 for a long time, it's about burst intervals well into zone 5, as others have mentioned above.
I had your problem for several months. The vo2max was dropping, then switched the training. 750m in zone 5 followed by 250m in lower zone 4. I can do 4k, 5k, 10k with this kind of run.
Since the training switch, vo2max and LT started to rise and the training is always productive.
