Strength Coach Boosts VO2 Max 12%
Strength coach Keith Ferrara boosted his VO2 max from 42 to 47 and dropped resting heart rate from 57 to 48 BPM using a 3x/week running plan combining Zone 3 continuous runs with Zone 4 intervals. He maintained heavy lifts and sprints throughout, proving aerobic work enhances speed and recovery without sacrificing strength gains.
- A VO2 max improvement from 42 to 47 is a significant gain in aerobic capacity; for men in the 40-49 age bracket, a score of 42.4 is considered "Good," while 46.4 is rated "Excellent." - His initial resting heart rate of 57 bpm is at the low end of the typical adult range of 60 to 100 bpm, while his new rate of 48 bpm is in the territory of well-trained athletes, whose resting heart rates can be as low as 40 bpm. - The "Zone 3" continuous runs involve exercising at a moderate intensity, roughly 70-80% of one's maximum heart rate, which is effective for building endurance and cardiovascular strength. - His "Zone 4" intervals are a high-intensity effort at 80-90% of maximum heart rate, pushing the body into its anaerobic zone to improve speed and power. - Combining strength training and cardio can lead to a greater reduction in resting heart rate and blood pressure than doing either type of exercise alone. - This style of concurrent training provides benefits for both strength and endurance, with stronger muscles improving cardio efficiency and better cardiovascular health allowing for less fatigue during strength workouts. - The combination of lifting and running boosts overall metabolism; strength training increases calorie burn at rest by building muscle, while cardio burns a high number of calories during the activity.
