The Windlace Blog: running guides
Latest Fitness · 7 min readVO2max chart by age and sex
VO2max levels for men and women by age, from Poor to Powerful, and what a good VO2max is for you.
Windlace Editorial Team
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TrainingHow to improve your VO2max
The workouts that raise VO2max, how often to do them, a sample week, and how long it takes to see results.
RacingHow accurate are race time predictions?
How predictors work, why the marathon number is often too fast, and how to turn a prediction into a smart race plan.
RacingFitness, fatigue and form: are you ready to race?
The simple model coaches use to balance fitness and tiredness, and how to taper so you arrive at race day fit and fresh.
RecoveryHow long should you recover after a run?
Typical recovery times after easy runs, hard sessions and races, the signs you need more rest, and how to recover faster.
TrainingAerobic vs anaerobic training effect
What the two 0 to 5 scores after a run mean, how they are worked out, and how to use them to balance your week.
TrainingWhat is training load, and how much is too much?
How hard your running really was: how training load is worked out, your optimal range, and how to build up safely.
RecoveryWhat is HRV, and what does it say about your running?
Heart rate variability in plain words: what it measures, what normal looks like, and how to use it to plan your training.
Heart rateResting heart rate for runners: what is normal?
Typical ranges for runners, how to measure yours, why it drops as you get fitter, and what a sudden rise means.
FitnessRunning fitness score explained
One number for how fit you are for running right now: how it is worked out, what the levels mean, and how to raise it.
PaceWhat is threshold pace, and how do you find yours?
The pace you can hold for about an hour: where it sits next to your race paces, four ways to find it, and how to train with it.
FitnessWhat is lactate threshold, and why does it matter?
The pace you can hold for about an hour: what it means, how it feels, how to find yours, and the workouts that make it faster.
FitnessWhat is VO2max, and how do you track it?
The complete runner's guide: what the number means, what a good VO2max is for your age, how to test it, and the workouts that raise it.