Irrespective of your running level, having a customized training regime is helpful. That improves your performance at a pace more comfortable for you. V.O2 offers an automated AI trainer and the option to train with your personal coach on the app. Let’s look at how you can use it to get better at long-distance running.

What Is V.O2?

V.O2 is a marathon training app used by coaches and athletes. It goes beyond the functionalities of a basic running app. The app pulls data from your fitness trackers (if any) and your phone. Using that data, it calculates detailed statistics about your run.

It offers almost an Olympic-style training experience for all runners. Moreover, the app is based on the training principles of Dr. Jack Daniels, who was named “The World’s Best Coach” by Runner’s World magazine.

V.O2 primarily works on adaptive training. That means that it modifies your training plan based on your performance. Temperature, altitude, pacing, fitness level, and several other factors help determine the most optimum training plan.

Download: V.O2 for Android | iOS (Subscription required, free trial available)

Calculating Your VDOT

First, you need to conduct a VDOT test before you can begin using V.O2. VDOT is an abbreviation for the standardized VO2max metric. VO2max is how much oxygen you can consume while running. This metric is best measured in a lab through a treadmill test. Due to its impractical nature, Dr. Daniels designed the VDOT calculator instead. VDOT uses your previous race time to estimate your training paces.

Your VDOT value can also help you determine your running capacity for different types of marathons. That’s why this is such a useful metric. You only need two values to calculate your VDOT – race type and time. On entering those two parameters, you will get a VDOT value and a level stating how good or bad it is. Based on this value, the adaptive trainer will create a training plan.

The Adaptive Trainer

You can begin your free 14-day trial with the adaptive trainer right away. Alternatively, you can buy a personalized training plan designed by a coach. Next, select your goals and preferences. That will help the trainer create sessions that match your targets. If you’re preparing for an upcoming race, you can add that too.

Once you’ve added all your training preferences, your weekly running schedule will show on the dashboard. After a scheduled workout, data such as your current VDOT, running pace, average heart rate, elevation, and more will show in the stats section. Be sure to regularly check the stats, as it offers an extensive breakdown of your performance.

Apart from the training plan designed by the app, you also have the option to add custom sessions. One such option is Cross Training. In addition to running, you can include swimming, cycling, yoga, rowing, strength training, and much more in your workout schedule.

The Paces tab is a great resource for runners of all levels. Paces help runners measure their speed and mileage; This tab contains pace timings per mile/km. Based on your current VDOT, it even displays the equivalent performance types for different runs—such as 15km, 3km, 10km, and much more. Therefore, by analyzing paces, you can accurately check where you stand.

How to Get Better Results

Improving performance is a gradual process. Ample rest, nutrition, and several other factors can help fast-track your growth. However, to get the most out of V.O2, here’s what you can do.

1. Sync with Fitness Apps

You can connect three fitness apps with V.O2 – Garmin, Strava, and Coros. If you’re considering buying one, such as the Garmin Sports Watch, you can sync your GPS workout data to V.O2.

Through these fitness apps, you can get information about your running distance, time, pace, average heart rate, track elevation, and loads of other health data. Accurate data will eventually help better optimize your training. If you’re preparing for a race, every second counts.

2. Customize Your Training Days

For lower VDOTs the app does not allow more than three consecutive training days in a week. As a beginner, make sure to add a rest day in between every training day. Quality sessions can help you warm up before going on a run. This is crucial to avoid injuries and recover.

Cross-training sessions are also quite useful. They can help keep track of a variety of workout routines. Apart from running, you can choose to include swimming, strength training, and yoga in your regime.

3. Participate in the VDOT Challenge

The VDOT challenge is one of the best features of the app. Although optional, it serves as a powerful motivation tool. The VDOT challenge is a virtual race series organized every two weeks in 3-day blocks. The good thing about this challenge is that regardless of the distance, everyone runs in the same race.

To qualify for a race, the results must have GPS data synced through the Garmin or Strava fitness apps. Some running apps, such as the Zombies, use gamification to keep runners engaged. V.O2, on the other hand, gives out prizes from the race sponsors to the best-performing athletes. After every challenge, results are published on the app.

Therefore, virtual racing is a great way to compete with people from around the world and constantly improve your performance. Few running apps make training as competitive and provide as many incentives as this one.

4. Jack Daniel’s Training Videos

Dr. Jack Daniel is a world-class running coach who pioneered the VDOT metric and several training principles. The app provides a library of Dr. Daniel’s videos explaining the different types of paces, their purpose, and how to get better at them.

Lastly, the more you interact and provide feedback, the better your training sessions will be. As you get better, you can manually update your training preferences.

Is V.O2 for You?

If you’re a casual runner with a non-competitive goal, any free running app on the market will suffice. V.O2 is designed for performance improvement and race training.

Its pace calculator, VDOT calculator, and challenges are powerful tools that help you constantly push yourself and improve over time. The app sends you reminders on training days and has comprehensive performance tracking. The adaptive trainer is one of the best automated running trainers.