[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-de-2026-05-07-vma-maximale-aerobe-geschwindigkeit":3},{"article":4,"alternates":1792},{"_id":5,"filename":6,"_path":7,"title":8,"description":9,"image":10,"category":11,"author":12,"date":13,"featured":14,"published":14,"lang":15,"translationKey":16,"body":17},"6a2ee69600ac93cebc81ce3d","articles:2026-05-07-vma-maximale-aerobe-geschwindigkeit.de.md","\u002Farticles\u002Farticles:2026-05-07-vma-maximale-aerobe-geschwindigkeit.de","Maximale aerobe Geschwindigkeit (vVO2max): verstehen, testen und verbessern","Alles über die maximale aerobe Geschwindigkeit (vVO2max\u002FVMA) beim Laufen: Definition, Testprotokolle, Trainingszonen und gezielte Einheiten zur Verbesserung. Der vollständige Leitfaden.","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1571008887538-b36bb32f4571?auto=format&fit=crop&q=80&w=2000","Training","RunRun","2026-05-07",true,"de","vma-course-a-pied",{"type":18,"children":19},"root",[20,29,50,55,62,81,93,100,123,135,141,221,227,239,287,292,297,303,315,321,326,349,362,379,385,390,412,423,428,434,439,490,505,511,522,535,540,546,551,638,649,654,660,665,814,826,832,844,850,855,888,898,904,909,942,951,957,962,980,985,991,996,1019,1032,1038,1043,1239,1256,1262,1306,1312,1317,1543,1554,1560,1566,1571,1577,1596,1602,1614,1620,1632,1638,1644,1649,1655,1674,1680,1692,1698,1710,1716,1721,1747,1751,1757],{"type":21,"tag":22,"props":23,"children":25},"element","h1",{"id":24},"maximale-aerobe-geschwindigkeit-vvo2max-beim-laufen-verstehen-testen-und-verbessern",[26],{"type":27,"value":28},"text","Maximale aerobe Geschwindigkeit (vVO2max) beim Laufen: verstehen, testen und verbessern",{"type":21,"tag":30,"props":31,"children":32},"p",{},[33,35,41,43,48],{"type":27,"value":34},"Die maximale aerobe Geschwindigkeit — international als ",{"type":21,"tag":36,"props":37,"children":38},"strong",{},[39],{"type":27,"value":40},"vVO2max",{"type":27,"value":42}," bekannt, im Französischen als ",{"type":21,"tag":36,"props":44,"children":45},{},[46],{"type":27,"value":47},"VMA",{"type":27,"value":49}," (Vitesse Maximale Aérobie) bezeichnet — ist einer der wichtigsten Leistungsindikatoren im Laufsport. Sie dient als Grundlage für die Kalibrierung aller Trainingstempi, die Einschätzung potenzieller Wettkampfleistungen und die Strukturierung des Trainingsfortschritts.",{"type":21,"tag":30,"props":51,"children":52},{},[53],{"type":27,"value":54},"Dennoch wird sie von vielen Läufern missverstanden — oft auf eine einzige Zahl reduziert, obwohl sie ein ganzes Zusammenspiel physiologischer Mechanismen widerspiegelt. Dieser Leitfaden erklärt, was die vVO2max wirklich ist, wie man sie misst und vor allem, wie man sie mit gezielten Trainingseinheiten verbessert.",{"type":21,"tag":56,"props":57,"children":59},"h2",{"id":58},"_1-was-ist-die-maximale-aerobe-geschwindigkeit",[60],{"type":27,"value":61},"1) Was ist die maximale aerobe Geschwindigkeit?",{"type":21,"tag":30,"props":63,"children":64},{},[65,67,72,74,79],{"type":27,"value":66},"Die ",{"type":21,"tag":36,"props":68,"children":69},{},[70],{"type":27,"value":71},"maximale aerobe Geschwindigkeit (vVO2max)",{"type":27,"value":73}," ist das Lauftempo, bei dem Ihr Sauerstoffverbrauch sein Maximum erreicht — die sogenannte ",{"type":21,"tag":36,"props":75,"children":76},{},[77],{"type":27,"value":78},"VO2max",{"type":27,"value":80},". Oberhalb dieser Geschwindigkeit kann Ihr Körper den Sauerstoffverbrauch nicht weiter steigern: Er greift auf anaerobe Energiesysteme (Glykolyse ohne Sauerstoff) zurück, was zu einer schnellen Ermüdung führt.",{"type":21,"tag":30,"props":82,"children":83},{},[84,86,91],{"type":27,"value":85},"In der Praxis entspricht die vVO2max dem Tempo, das Sie etwa ",{"type":21,"tag":36,"props":87,"children":88},{},[89],{"type":27,"value":90},"4 bis 8 Minuten",{"type":27,"value":92}," durchhalten können, je nach Trainingszustand. Es ist eine sehr intensive Belastung, aber kein Sprint: Sie laufen schnell, Sie sind an der Grenze, aber Sie halten durch.",{"type":21,"tag":94,"props":95,"children":97},"h3",{"id":96},"vvo2max-und-vo2max-was-ist-der-unterschied",[98],{"type":27,"value":99},"vVO2max und VO2max: Was ist der Unterschied?",{"type":21,"tag":101,"props":102,"children":103},"ul",{},[104,114],{"type":21,"tag":105,"props":106,"children":107},"li",{},[108,112],{"type":21,"tag":36,"props":109,"children":110},{},[111],{"type":27,"value":78},{"type":27,"value":113},": das maximale Sauerstoffvolumen, das Ihr Körper verwerten kann, ausgedrückt in ml\u002Fkg\u002Fmin. Es ist ein physiologischer Messwert.",{"type":21,"tag":105,"props":115,"children":116},{},[117,121],{"type":21,"tag":36,"props":118,"children":119},{},[120],{"type":27,"value":40},{"type":27,"value":122},": die Laufgeschwindigkeit, die dieser VO2max entspricht, ausgedrückt in km\u002Fh. Sie ist die praktische Übersetzung der VO2max auf die Laufstrecke.",{"type":21,"tag":30,"props":124,"children":125},{},[126,128,133],{"type":27,"value":127},"Zwei Läufer können dieselbe VO2max haben, aber unterschiedliche vVO2max-Werte: Wer eine bessere ",{"type":21,"tag":36,"props":129,"children":130},{},[131],{"type":27,"value":132},"Laufökonomie",{"type":27,"value":134}," besitzt (effizienterer Laufstil, weniger Energieverschwendung), läuft bei gleicher VO2max schneller.",{"type":21,"tag":94,"props":136,"children":138},{"id":137},"typische-vvo2max-werte",[139],{"type":27,"value":140},"Typische vVO2max-Werte",{"type":21,"tag":142,"props":143,"children":144},"table",{},[145,164],{"type":21,"tag":146,"props":147,"children":148},"thead",{},[149],{"type":21,"tag":150,"props":151,"children":152},"tr",{},[153,159],{"type":21,"tag":154,"props":155,"children":156},"th",{},[157],{"type":27,"value":158},"Profil",{"type":21,"tag":154,"props":160,"children":161},{},[162],{"type":27,"value":163},"Typische vVO2max",{"type":21,"tag":165,"props":166,"children":167},"tbody",{},[168,182,195,208],{"type":21,"tag":150,"props":169,"children":170},{},[171,177],{"type":21,"tag":172,"props":173,"children":174},"td",{},[175],{"type":27,"value":176},"Anfänger",{"type":21,"tag":172,"props":178,"children":179},{},[180],{"type":27,"value":181},"10–13 km\u002Fh",{"type":21,"tag":150,"props":183,"children":184},{},[185,190],{"type":21,"tag":172,"props":186,"children":187},{},[188],{"type":27,"value":189},"Regelmäßiger Läufer (10 km in 50 min)",{"type":21,"tag":172,"props":191,"children":192},{},[193],{"type":27,"value":194},"13–15 km\u002Fh",{"type":21,"tag":150,"props":196,"children":197},{},[198,203],{"type":21,"tag":172,"props":199,"children":200},{},[201],{"type":27,"value":202},"Fortgeschrittener Läufer (10 km in 40 min)",{"type":21,"tag":172,"props":204,"children":205},{},[206],{"type":27,"value":207},"16–18 km\u002Fh",{"type":21,"tag":150,"props":209,"children":210},{},[211,216],{"type":21,"tag":172,"props":212,"children":213},{},[214],{"type":27,"value":215},"Eliteläufer",{"type":21,"tag":172,"props":217,"children":218},{},[219],{"type":27,"value":220},"20–24 km\u002Fh",{"type":21,"tag":56,"props":222,"children":224},{"id":223},"_2-warum-die-vvo2max-so-wichtig-ist",[225],{"type":27,"value":226},"2) Warum die vVO2max so wichtig ist",{"type":21,"tag":30,"props":228,"children":229},{},[230,232,237],{"type":27,"value":231},"Die vVO2max ist der ",{"type":21,"tag":36,"props":233,"children":234},{},[235],{"type":27,"value":236},"aerobe Motor",{"type":27,"value":238}," des Läufers. Sie bestimmt direkt Ihre Wettkampf- und Trainingstempi:",{"type":21,"tag":101,"props":240,"children":241},{},[242,252,262,272],{"type":21,"tag":105,"props":243,"children":244},{},[245,250],{"type":21,"tag":36,"props":246,"children":247},{},[248],{"type":27,"value":249},"10 km",{"type":27,"value":251},": werden bei 85 bis 95 % der vVO2max gelaufen",{"type":21,"tag":105,"props":253,"children":254},{},[255,260],{"type":21,"tag":36,"props":256,"children":257},{},[258],{"type":27,"value":259},"Halbmarathon",{"type":27,"value":261},": bei 80 bis 88 % der vVO2max",{"type":21,"tag":105,"props":263,"children":264},{},[265,270],{"type":21,"tag":36,"props":266,"children":267},{},[268],{"type":27,"value":269},"Marathon",{"type":27,"value":271},": bei 75 bis 85 % der vVO2max",{"type":21,"tag":105,"props":273,"children":274},{},[275,285],{"type":21,"tag":36,"props":276,"children":277},{},[278],{"type":21,"tag":279,"props":280,"children":282},"a",{"href":281},"\u002Fde\u002Farticles\u002F2025-12-12-grundlagenausdauer-laufen",[283],{"type":27,"value":284},"Grundlagenausdauer",{"type":27,"value":286},": bei 60 bis 75 % der vVO2max",{"type":21,"tag":30,"props":288,"children":289},{},[290],{"type":27,"value":291},"Je höher Ihre vVO2max, desto schneller sind alle Ihre Trainings- und Wettkampftempi — bei gleichem prozentualen Aufwand. Ein Läufer mit einer vVO2max von 18 km\u002Fh, der den Marathon bei 80 % läuft, erreicht 14,4 km\u002Fh (4:10\u002Fkm). Der gleiche Prozentsatz bei einer vVO2max von 14 km\u002Fh ergibt 11,2 km\u002Fh (5:21\u002Fkm).",{"type":21,"tag":30,"props":293,"children":294},{},[295],{"type":27,"value":296},"Die vVO2max zu verbessern bedeutet, die Obergrenze aller Leistungen nach oben zu verschieben.",{"type":21,"tag":56,"props":298,"children":300},{"id":299},"_3-wie-man-die-vvo2max-testet",[301],{"type":27,"value":302},"3) Wie man die vVO2max testet",{"type":21,"tag":30,"props":304,"children":305},{},[306,308,313],{"type":27,"value":307},"Es gibt verschiedene Testprotokolle, vom einfachsten bis zum genauesten. Das Wichtigste ist, ",{"type":21,"tag":36,"props":309,"children":310},{},[311],{"type":27,"value":312},"ein Protokoll zu wählen und dabei zu bleiben",{"type":27,"value":314},", um Ihre Ergebnisse im Zeitverlauf vergleichen zu können.",{"type":21,"tag":94,"props":316,"children":318},{"id":317},"cooper-test-12-minuten",[319],{"type":27,"value":320},"Cooper-Test (12 Minuten)",{"type":21,"tag":30,"props":322,"children":323},{},[324],{"type":27,"value":325},"Der bekannteste und einfachste Test:",{"type":21,"tag":101,"props":327,"children":328},{},[329,341],{"type":21,"tag":105,"props":330,"children":331},{},[332,334,339],{"type":27,"value":333},"Laufen Sie in ",{"type":21,"tag":36,"props":335,"children":336},{},[337],{"type":27,"value":338},"12 Minuten",{"type":27,"value":340}," die größtmögliche Strecke auf flachem Untergrund (idealerweise Laufbahn).",{"type":21,"tag":105,"props":342,"children":343},{},[344],{"type":21,"tag":36,"props":345,"children":346},{},[347],{"type":27,"value":348},"vVO2max ≈ Strecke (in Metern) \u002F 200",{"type":21,"tag":350,"props":351,"children":352},"blockquote",{},[353],{"type":21,"tag":30,"props":354,"children":355},{},[356],{"type":21,"tag":357,"props":358,"children":359},"em",{},[360],{"type":27,"value":361},"Beispiel: 3.000 m in 12 min → vVO2max ≈ 15 km\u002Fh",{"type":21,"tag":30,"props":363,"children":364},{},[365,370,372,377],{"type":21,"tag":36,"props":366,"children":367},{},[368],{"type":27,"value":369},"Vorteile",{"type":27,"value":371},": einfach, ohne Ausrüstung durchführbar.\n",{"type":21,"tag":36,"props":373,"children":374},{},[375],{"type":27,"value":376},"Einschränkungen",{"type":27,"value":378},": erfordert gute Tempoeinteilung (zu schneller Start verfälscht das Ergebnis), misst nicht direkt die VO2max.",{"type":21,"tag":94,"props":380,"children":382},{"id":381},"halber-cooper-test-6-minuten",[383],{"type":27,"value":384},"Halber Cooper-Test (6 Minuten)",{"type":21,"tag":30,"props":386,"children":387},{},[388],{"type":27,"value":389},"Kürzere Variante:",{"type":21,"tag":101,"props":391,"children":392},{},[393,404],{"type":21,"tag":105,"props":394,"children":395},{},[396,397,402],{"type":27,"value":333},{"type":21,"tag":36,"props":398,"children":399},{},[400],{"type":27,"value":401},"6 Minuten",{"type":27,"value":403}," die größtmögliche Strecke.",{"type":21,"tag":105,"props":405,"children":406},{},[407],{"type":21,"tag":36,"props":408,"children":409},{},[410],{"type":27,"value":411},"vVO2max ≈ Strecke (in Metern) \u002F 100",{"type":21,"tag":350,"props":413,"children":414},{},[415],{"type":21,"tag":30,"props":416,"children":417},{},[418],{"type":21,"tag":357,"props":419,"children":420},{},[421],{"type":27,"value":422},"Beispiel: 1.600 m in 6 min → vVO2max ≈ 16 km\u002Fh",{"type":21,"tag":30,"props":424,"children":425},{},[426],{"type":27,"value":427},"Kürzer, daher mental leichter zu bewältigen, erfordert aber von Anfang an maximale Anstrengung.",{"type":21,"tag":94,"props":429,"children":431},{"id":430},"vameval-test-progressiver-stufentest",[432],{"type":27,"value":433},"Vameval-Test (progressiver Stufentest)",{"type":21,"tag":30,"props":435,"children":436},{},[437],{"type":27,"value":438},"Das Referenzprotokoll in Frankreich, aber auch international verbreitet:",{"type":21,"tag":101,"props":440,"children":441},{},[442,454,466,478],{"type":21,"tag":105,"props":443,"children":444},{},[445,447,452],{"type":27,"value":446},"Lauf auf der Bahn, alle ",{"type":21,"tag":36,"props":448,"children":449},{},[450],{"type":27,"value":451},"20 Meter",{"type":27,"value":453}," markiert.",{"type":21,"tag":105,"props":455,"children":456},{},[457,459,464],{"type":27,"value":458},"Sie folgen ",{"type":21,"tag":36,"props":460,"children":461},{},[462],{"type":27,"value":463},"Pieptönen",{"type":27,"value":465},", deren Frequenz progressiv ansteigt (0,5 km\u002Fh pro Minute).",{"type":21,"tag":105,"props":467,"children":468},{},[469,471,476],{"type":27,"value":470},"Start bei ",{"type":21,"tag":36,"props":472,"children":473},{},[474],{"type":27,"value":475},"8 km\u002Fh",{"type":27,"value":477},", Steigerung jede Minute.",{"type":21,"tag":105,"props":479,"children":480},{},[481,483,488],{"type":27,"value":482},"Die vVO2max entspricht der ",{"type":21,"tag":36,"props":484,"children":485},{},[486],{"type":27,"value":487},"letzten vollständig absolvierten Stufe",{"type":27,"value":489},".",{"type":21,"tag":30,"props":491,"children":492},{},[493,497,499,503],{"type":21,"tag":36,"props":494,"children":495},{},[496],{"type":27,"value":369},{"type":27,"value":498},": progressiv, zuverlässiger, da keine Tempoeinteilung nötig ist, gut geeignet für Gruppen.\n",{"type":21,"tag":36,"props":500,"children":501},{},[502],{"type":27,"value":376},{"type":27,"value":504},": erfordert Audioaufnahme und Bahnmarkierung.",{"type":21,"tag":94,"props":506,"children":508},{"id":507},"léger-boucher-test-20-m-pendeltest",[509],{"type":27,"value":510},"Léger-Boucher-Test (20-m-Pendeltest)",{"type":21,"tag":30,"props":512,"children":513},{},[514,516,520],{"type":27,"value":515},"Ähnlich wie der Vameval, aber als Pendellauf über ",{"type":21,"tag":36,"props":517,"children":518},{},[519],{"type":27,"value":451},{"type":27,"value":521},":",{"type":21,"tag":101,"props":523,"children":524},{},[525,530],{"type":21,"tag":105,"props":526,"children":527},{},[528],{"type":27,"value":529},"Pieptöne, die sich beschleunigen.",{"type":21,"tag":105,"props":531,"children":532},{},[533],{"type":27,"value":534},"Sie laufen von einem Hütchen zum anderen und müssen vor dem Piepton ankommen.",{"type":21,"tag":30,"props":536,"children":537},{},[538],{"type":27,"value":539},"Beliebt in Schulen und Vereinen. Die Richtungswechsel führen bei Straßenläufern tendenziell zu einer leichten Unterschätzung der vVO2max.",{"type":21,"tag":94,"props":541,"children":543},{"id":542},"schätzung-anhand-von-wettkampfergebnissen",[544],{"type":27,"value":545},"Schätzung anhand von Wettkampfergebnissen",{"type":21,"tag":30,"props":547,"children":548},{},[549],{"type":27,"value":550},"Wenn Sie eine aktuelle 10-km-Zeit haben, können Sie Ihre vVO2max schätzen:",{"type":21,"tag":142,"props":552,"children":553},{},[554,570],{"type":21,"tag":146,"props":555,"children":556},{},[557],{"type":21,"tag":150,"props":558,"children":559},{},[560,565],{"type":21,"tag":154,"props":561,"children":562},{},[563],{"type":27,"value":564},"10-km-Zeit",{"type":21,"tag":154,"props":566,"children":567},{},[568],{"type":27,"value":569},"Geschätzte vVO2max",{"type":21,"tag":165,"props":571,"children":572},{},[573,586,599,612,625],{"type":21,"tag":150,"props":574,"children":575},{},[576,581],{"type":21,"tag":172,"props":577,"children":578},{},[579],{"type":27,"value":580},"60 min",{"type":21,"tag":172,"props":582,"children":583},{},[584],{"type":27,"value":585},"12 km\u002Fh",{"type":21,"tag":150,"props":587,"children":588},{},[589,594],{"type":21,"tag":172,"props":590,"children":591},{},[592],{"type":27,"value":593},"50 min",{"type":21,"tag":172,"props":595,"children":596},{},[597],{"type":27,"value":598},"14 km\u002Fh",{"type":21,"tag":150,"props":600,"children":601},{},[602,607],{"type":21,"tag":172,"props":603,"children":604},{},[605],{"type":27,"value":606},"45 min",{"type":21,"tag":172,"props":608,"children":609},{},[610],{"type":27,"value":611},"15,5 km\u002Fh",{"type":21,"tag":150,"props":613,"children":614},{},[615,620],{"type":21,"tag":172,"props":616,"children":617},{},[618],{"type":27,"value":619},"40 min",{"type":21,"tag":172,"props":621,"children":622},{},[623],{"type":27,"value":624},"17 km\u002Fh",{"type":21,"tag":150,"props":626,"children":627},{},[628,633],{"type":21,"tag":172,"props":629,"children":630},{},[631],{"type":27,"value":632},"35 min",{"type":21,"tag":172,"props":634,"children":635},{},[636],{"type":27,"value":637},"19,5 km\u002Fh",{"type":21,"tag":350,"props":639,"children":640},{},[641],{"type":21,"tag":30,"props":642,"children":643},{},[644],{"type":21,"tag":357,"props":645,"children":646},{},[647],{"type":27,"value":648},"Vereinfachte Formel: vVO2max ≈ Durchschnittsgeschwindigkeit über 10 km × 1,10 bis 1,15",{"type":21,"tag":30,"props":650,"children":651},{},[652],{"type":27,"value":653},"Diese Schätzung ist grob, aber nützlich, wenn kein Feldtest möglich ist.",{"type":21,"tag":56,"props":655,"children":657},{"id":656},"_4-trainingszonen-auf-basis-der-vvo2max",[658],{"type":27,"value":659},"4) Trainingszonen auf Basis der vVO2max",{"type":21,"tag":30,"props":661,"children":662},{},[663],{"type":27,"value":664},"Sobald Ihre vVO2max bekannt ist, können Sie alle Trainingstempi kalibrieren:",{"type":21,"tag":142,"props":666,"children":667},{},[668,694],{"type":21,"tag":146,"props":669,"children":670},{},[671],{"type":21,"tag":150,"props":672,"children":673},{},[674,679,684,689],{"type":21,"tag":154,"props":675,"children":676},{},[677],{"type":27,"value":678},"Zone",{"type":21,"tag":154,"props":680,"children":681},{},[682],{"type":27,"value":683},"% vVO2max",{"type":21,"tag":154,"props":685,"children":686},{},[687],{"type":27,"value":688},"Trainingsart",{"type":21,"tag":154,"props":690,"children":691},{},[692],{"type":27,"value":693},"Empfindung",{"type":21,"tag":165,"props":695,"children":696},{},[697,720,745,768,791],{"type":21,"tag":150,"props":698,"children":699},{},[700,705,710,715],{"type":21,"tag":172,"props":701,"children":702},{},[703],{"type":27,"value":704},"Z1",{"type":21,"tag":172,"props":706,"children":707},{},[708],{"type":27,"value":709},"55–65 %",{"type":21,"tag":172,"props":711,"children":712},{},[713],{"type":27,"value":714},"Regeneration, sehr lockerer Dauerlauf",{"type":21,"tag":172,"props":716,"children":717},{},[718],{"type":27,"value":719},"Sehr leicht, flüssige Unterhaltung möglich",{"type":21,"tag":150,"props":721,"children":722},{},[723,728,733,740],{"type":21,"tag":172,"props":724,"children":725},{},[726],{"type":27,"value":727},"Z2",{"type":21,"tag":172,"props":729,"children":730},{},[731],{"type":27,"value":732},"65–75 %",{"type":21,"tag":172,"props":734,"children":735},{},[736],{"type":21,"tag":279,"props":737,"children":738},{"href":281},[739],{"type":27,"value":284},{"type":21,"tag":172,"props":741,"children":742},{},[743],{"type":27,"value":744},"Leicht, Gespräch möglich",{"type":21,"tag":150,"props":746,"children":747},{},[748,753,758,763],{"type":21,"tag":172,"props":749,"children":750},{},[751],{"type":27,"value":752},"Z3",{"type":21,"tag":172,"props":754,"children":755},{},[756],{"type":27,"value":757},"75–85 %",{"type":21,"tag":172,"props":759,"children":760},{},[761],{"type":27,"value":762},"Marathontempo, Tempodauerlauf",{"type":21,"tag":172,"props":764,"children":765},{},[766],{"type":27,"value":767},"Komfortabel, aber fordernd",{"type":21,"tag":150,"props":769,"children":770},{},[771,776,781,786],{"type":21,"tag":172,"props":772,"children":773},{},[774],{"type":27,"value":775},"Z4",{"type":21,"tag":172,"props":777,"children":778},{},[779],{"type":27,"value":780},"85–95 %",{"type":21,"tag":172,"props":782,"children":783},{},[784],{"type":27,"value":785},"10-km-Tempo, Schwellenbereich",{"type":21,"tag":172,"props":787,"children":788},{},[789],{"type":27,"value":790},"Anstrengend, nur kurze Sätze",{"type":21,"tag":150,"props":792,"children":793},{},[794,799,804,809],{"type":21,"tag":172,"props":795,"children":796},{},[797],{"type":27,"value":798},"Z5",{"type":21,"tag":172,"props":800,"children":801},{},[802],{"type":27,"value":803},"95–110 %",{"type":21,"tag":172,"props":805,"children":806},{},[807],{"type":27,"value":808},"vVO2max, intensives Intervall",{"type":21,"tag":172,"props":810,"children":811},{},[812],{"type":27,"value":813},"Sehr hart, nur einzelne Wörter",{"type":21,"tag":30,"props":815,"children":816},{},[817,819,824],{"type":27,"value":818},"Der Großteil Ihres Trainings sollte in ",{"type":21,"tag":36,"props":820,"children":821},{},[822],{"type":27,"value":823},"Z1-Z2",{"type":27,"value":825}," stattfinden (70 bis 80 % des Volumens), mit gezielten Einheiten in Z4-Z5 zur Leistungssteigerung.",{"type":21,"tag":56,"props":827,"children":829},{"id":828},"_5-die-schlüsseleinheiten-zur-verbesserung-der-vvo2max",[830],{"type":27,"value":831},"5) Die Schlüsseleinheiten zur Verbesserung der vVO2max",{"type":21,"tag":30,"props":833,"children":834},{},[835,837,842],{"type":27,"value":836},"Die Verbesserung der vVO2max erfolgt durch ",{"type":21,"tag":36,"props":838,"children":839},{},[840],{"type":27,"value":841},"Intervalltraining",{"type":27,"value":843}," bei Intensitäten nahe oder über 100 % der vVO2max. Das Prinzip: das aerobe System maximal beanspruchen, aber mit Erholungsphasen, die eine Wiederholung der Belastung ermöglichen.",{"type":21,"tag":94,"props":845,"children":847},{"id":846},"kurze-intervalle-200400-m",[848],{"type":27,"value":849},"Kurze Intervalle (200–400 m)",{"type":21,"tag":30,"props":851,"children":852},{},[853],{"type":27,"value":854},"Kurze Intervalle mit hoher Intensität und kurzer Erholung:",{"type":21,"tag":101,"props":856,"children":857},{},[858,868,878],{"type":21,"tag":105,"props":859,"children":860},{},[861,866],{"type":21,"tag":36,"props":862,"children":863},{},[864],{"type":27,"value":865},"30\u002F30",{"type":27,"value":867},": 30 Sekunden bei 100–105 % vVO2max \u002F 30 Sekunden Erholung im Trab. 2 bis 3 Serien à 8 bis 12 Wiederholungen.",{"type":21,"tag":105,"props":869,"children":870},{},[871,876],{"type":21,"tag":36,"props":872,"children":873},{},[874],{"type":27,"value":875},"200 m",{"type":27,"value":877},": 200 m bei 100–105 % vVO2max \u002F 200 m Erholung im Trab. 10 bis 15 Wiederholungen.",{"type":21,"tag":105,"props":879,"children":880},{},[881,886],{"type":21,"tag":36,"props":882,"children":883},{},[884],{"type":27,"value":885},"300 m",{"type":27,"value":887},": 300 m bei 100 % vVO2max \u002F 100 m Erholung Gehen\u002FTrab. 8 bis 12 Wiederholungen.",{"type":21,"tag":30,"props":889,"children":890},{},[891,896],{"type":21,"tag":36,"props":892,"children":893},{},[894],{"type":27,"value":895},"Wann",{"type":27,"value":897},": das ganze Jahr über, hervorragend zur Entwicklung der VO2max ohne übermäßige Ermüdung.",{"type":21,"tag":94,"props":899,"children":901},{"id":900},"lange-intervalle-8001200-m",[902],{"type":27,"value":903},"Lange Intervalle (800–1.200 m)",{"type":21,"tag":30,"props":905,"children":906},{},[907],{"type":27,"value":908},"Längere, anspruchsvollere Intervalle, die die Zeit bei VO2max maximieren:",{"type":21,"tag":101,"props":910,"children":911},{},[912,922,932],{"type":21,"tag":105,"props":913,"children":914},{},[915,920],{"type":21,"tag":36,"props":916,"children":917},{},[918],{"type":27,"value":919},"1.000 m",{"type":27,"value":921},": 1.000 m bei 95–100 % vVO2max \u002F 2–3 min Erholung im Trab. 4 bis 6 Wiederholungen.",{"type":21,"tag":105,"props":923,"children":924},{},[925,930],{"type":21,"tag":36,"props":926,"children":927},{},[928],{"type":27,"value":929},"800 m",{"type":27,"value":931},": 800 m bei 100 % vVO2max \u002F 1:30 bis 2 min Erholung. 5 bis 8 Wiederholungen.",{"type":21,"tag":105,"props":933,"children":934},{},[935,940],{"type":21,"tag":36,"props":936,"children":937},{},[938],{"type":27,"value":939},"1.200 m",{"type":27,"value":941},": 1.200 m bei 95 % vVO2max \u002F 3 min Erholung. 3 bis 5 Wiederholungen.",{"type":21,"tag":30,"props":943,"children":944},{},[945,949],{"type":21,"tag":36,"props":946,"children":947},{},[948],{"type":27,"value":895},{"type":27,"value":950},": in der spezifischen Aufbauphase, maximal 1 bis 2 Mal pro Woche.",{"type":21,"tag":94,"props":952,"children":954},{"id":953},"fahrtspiel-fartlek",[955],{"type":27,"value":956},"Fahrtspiel (Fartlek)",{"type":21,"tag":30,"props":958,"children":959},{},[960],{"type":27,"value":961},"Für alle, die keine Laufbahn mögen oder Abwechslung suchen:",{"type":21,"tag":101,"props":963,"children":964},{},[965,970,975],{"type":21,"tag":105,"props":966,"children":967},{},[968],{"type":27,"value":969},"Wählen Sie visuelle Orientierungspunkte (Laternen, Bäume, Kreuzungen).",{"type":21,"tag":105,"props":971,"children":972},{},[973],{"type":27,"value":974},"Wechseln Sie zwischen 1 bis 3 Minuten Belastung im vVO2max-Tempo und 1 bis 2 Minuten Erholung im Trab.",{"type":21,"tag":105,"props":976,"children":977},{},[978],{"type":27,"value":979},"Insgesamt 20 bis 30 Minuten Fartlek.",{"type":21,"tag":30,"props":981,"children":982},{},[983],{"type":27,"value":984},"Das Fahrtspiel bringt Abwechslung und trainiert die Anpassung an unregelmäßige Tempowechsel — nützlich für den Wettkampf.",{"type":21,"tag":94,"props":986,"children":988},{"id":987},"kurze-bergläufe",[989],{"type":27,"value":990},"Kurze Bergläufe",{"type":21,"tag":30,"props":992,"children":993},{},[994],{"type":27,"value":995},"Berganläufe sind ein wirkungsvolles Werkzeug zur Verbesserung der vVO2max bei geringerer Gelenkbelastung:",{"type":21,"tag":101,"props":997,"children":998},{},[999,1004,1009,1014],{"type":21,"tag":105,"props":1000,"children":1001},{},[1002],{"type":27,"value":1003},"Finden Sie einen Anstieg von 100 bis 200 m mit 5–8 % Steigung.",{"type":21,"tag":105,"props":1005,"children":1006},{},[1007],{"type":27,"value":1008},"Laufen Sie bergauf mit vVO2max-Anstrengung (die Geschwindigkeit ist niedriger, aber die Herzbelastung identisch).",{"type":21,"tag":105,"props":1010,"children":1011},{},[1012],{"type":27,"value":1013},"Traben oder gehen Sie bergab zur Erholung.",{"type":21,"tag":105,"props":1015,"children":1016},{},[1017],{"type":27,"value":1018},"8 bis 12 Wiederholungen.",{"type":21,"tag":30,"props":1020,"children":1021},{},[1022,1024,1030],{"type":27,"value":1023},"Das ",{"type":21,"tag":279,"props":1025,"children":1027},{"href":1026},"\u002Fde\u002Farticles\u002F2026-01-22-krafttraining-laeufer",[1028],{"type":27,"value":1029},"Krafttraining",{"type":27,"value":1031}," ist eine ausgezeichnete Ergänzung zum Berglauftraining.",{"type":21,"tag":56,"props":1033,"children":1035},{"id":1034},"_6-beispielprogramm-vvo2max-in-6-wochen-verbessern",[1036],{"type":27,"value":1037},"6) Beispielprogramm: vVO2max in 6 Wochen verbessern",{"type":21,"tag":30,"props":1039,"children":1040},{},[1041],{"type":27,"value":1042},"Hier ein Beispielprogramm für einen regelmäßigen Läufer (vVO2max ~15 km\u002Fh, 4 Einheiten\u002FWoche):",{"type":21,"tag":142,"props":1044,"children":1045},{},[1046,1077],{"type":21,"tag":146,"props":1047,"children":1048},{},[1049],{"type":21,"tag":150,"props":1050,"children":1051},{},[1052,1057,1062,1067,1072],{"type":21,"tag":154,"props":1053,"children":1054},{},[1055],{"type":27,"value":1056},"Woche",{"type":21,"tag":154,"props":1058,"children":1059},{},[1060],{"type":27,"value":1061},"Montag",{"type":21,"tag":154,"props":1063,"children":1064},{},[1065],{"type":27,"value":1066},"Mittwoch",{"type":21,"tag":154,"props":1068,"children":1069},{},[1070],{"type":27,"value":1071},"Freitag",{"type":21,"tag":154,"props":1073,"children":1074},{},[1075],{"type":27,"value":1076},"Sonntag",{"type":21,"tag":165,"props":1078,"children":1079},{},[1080,1108,1134,1159,1186,1212],{"type":21,"tag":150,"props":1081,"children":1082},{},[1083,1088,1093,1098,1103],{"type":21,"tag":172,"props":1084,"children":1085},{},[1086],{"type":27,"value":1087},"W1",{"type":21,"tag":172,"props":1089,"children":1090},{},[1091],{"type":27,"value":1092},"Ruhe",{"type":21,"tag":172,"props":1094,"children":1095},{},[1096],{"type":27,"value":1097},"10×30\u002F30 (×2 Serien)",{"type":21,"tag":172,"props":1099,"children":1100},{},[1101],{"type":27,"value":1102},"GA 50 min",{"type":21,"tag":172,"props":1104,"children":1105},{},[1106],{"type":27,"value":1107},"Langer Lauf 1:15",{"type":21,"tag":150,"props":1109,"children":1110},{},[1111,1116,1120,1125,1129],{"type":21,"tag":172,"props":1112,"children":1113},{},[1114],{"type":27,"value":1115},"W2",{"type":21,"tag":172,"props":1117,"children":1118},{},[1119],{"type":27,"value":1092},{"type":21,"tag":172,"props":1121,"children":1122},{},[1123],{"type":27,"value":1124},"12×30\u002F30 (×2 Serien)",{"type":21,"tag":172,"props":1126,"children":1127},{},[1128],{"type":27,"value":1102},{"type":21,"tag":172,"props":1130,"children":1131},{},[1132],{"type":27,"value":1133},"Langer Lauf 1:20",{"type":21,"tag":150,"props":1135,"children":1136},{},[1137,1142,1146,1151,1155],{"type":21,"tag":172,"props":1138,"children":1139},{},[1140],{"type":27,"value":1141},"W3",{"type":21,"tag":172,"props":1143,"children":1144},{},[1145],{"type":27,"value":1092},{"type":21,"tag":172,"props":1147,"children":1148},{},[1149],{"type":27,"value":1150},"8×400 m E=200 m",{"type":21,"tag":172,"props":1152,"children":1153},{},[1154],{"type":27,"value":1102},{"type":21,"tag":172,"props":1156,"children":1157},{},[1158],{"type":27,"value":1107},{"type":21,"tag":150,"props":1160,"children":1161},{},[1162,1167,1171,1176,1181],{"type":21,"tag":172,"props":1163,"children":1164},{},[1165],{"type":27,"value":1166},"W4",{"type":21,"tag":172,"props":1168,"children":1169},{},[1170],{"type":27,"value":1092},{"type":21,"tag":172,"props":1172,"children":1173},{},[1174],{"type":27,"value":1175},"5×1.000 m E=2:30",{"type":21,"tag":172,"props":1177,"children":1178},{},[1179],{"type":27,"value":1180},"GA 55 min",{"type":21,"tag":172,"props":1182,"children":1183},{},[1184],{"type":27,"value":1185},"Langer Lauf 1:25",{"type":21,"tag":150,"props":1187,"children":1188},{},[1189,1194,1198,1203,1208],{"type":21,"tag":172,"props":1190,"children":1191},{},[1192],{"type":27,"value":1193},"W5",{"type":21,"tag":172,"props":1195,"children":1196},{},[1197],{"type":27,"value":1092},{"type":21,"tag":172,"props":1199,"children":1200},{},[1201],{"type":27,"value":1202},"6×800 m E=2 min",{"type":21,"tag":172,"props":1204,"children":1205},{},[1206],{"type":27,"value":1207},"Fartlek 35 min",{"type":21,"tag":172,"props":1209,"children":1210},{},[1211],{"type":27,"value":1133},{"type":21,"tag":150,"props":1213,"children":1214},{},[1215,1220,1224,1229,1234],{"type":21,"tag":172,"props":1216,"children":1217},{},[1218],{"type":27,"value":1219},"W6",{"type":21,"tag":172,"props":1221,"children":1222},{},[1223],{"type":27,"value":1092},{"type":21,"tag":172,"props":1225,"children":1226},{},[1227],{"type":27,"value":1228},"4×1.200 m E=3 min",{"type":21,"tag":172,"props":1230,"children":1231},{},[1232],{"type":27,"value":1233},"GA 45 min",{"type":21,"tag":172,"props":1235,"children":1236},{},[1237],{"type":27,"value":1238},"vVO2max-Test (Neubewertung)",{"type":21,"tag":350,"props":1240,"children":1241},{},[1242],{"type":21,"tag":30,"props":1243,"children":1244},{},[1245],{"type":21,"tag":357,"props":1246,"children":1247},{},[1248,1250,1254],{"type":27,"value":1249},"GA = ",{"type":21,"tag":279,"props":1251,"children":1252},{"href":281},[1253],{"type":27,"value":284},{"type":27,"value":1255},". Jede Intervalleinheit beginnt mit 15–20 min Einlaufen im GA-Tempo und endet mit 10 min Auslaufen.",{"type":21,"tag":94,"props":1257,"children":1259},{"id":1258},"wichtige-prinzipien",[1260],{"type":27,"value":1261},"Wichtige Prinzipien",{"type":21,"tag":1263,"props":1264,"children":1265},"ol",{},[1266,1276,1286,1296],{"type":21,"tag":105,"props":1267,"children":1268},{},[1269,1274],{"type":21,"tag":36,"props":1270,"children":1271},{},[1272],{"type":27,"value":1273},"Maximal 2 vVO2max-Einheiten pro Woche",{"type":27,"value":1275}," — der Rest in Grundlagenausdauer",{"type":21,"tag":105,"props":1277,"children":1278},{},[1279,1284],{"type":21,"tag":36,"props":1280,"children":1281},{},[1282],{"type":27,"value":1283},"Progressivität",{"type":27,"value":1285},": Erhöhen Sie zuerst die Anzahl der Wiederholungen, dann die Intervalldauer",{"type":21,"tag":105,"props":1287,"children":1288},{},[1289,1294],{"type":21,"tag":36,"props":1290,"children":1291},{},[1292],{"type":27,"value":1293},"Erholung",{"type":27,"value":1295},": Wenn Sie das Tempo in den letzten Wiederholungen nicht halten können, reduzieren Sie das Volumen",{"type":21,"tag":105,"props":1297,"children":1298},{},[1299,1304],{"type":21,"tag":36,"props":1300,"children":1301},{},[1302],{"type":27,"value":1303},"Regelmäßigkeit",{"type":27,"value":1305},": 6 bis 8 Wochen konsequentes Training für messbare Ergebnisse",{"type":21,"tag":56,"props":1307,"children":1309},{"id":1308},"_7-vvo2max-und-zeitprognose",[1310],{"type":27,"value":1311},"7) vVO2max und Zeitprognose",{"type":21,"tag":30,"props":1313,"children":1314},{},[1315],{"type":27,"value":1316},"Ihre vVO2max ermöglicht eine Schätzung Ihrer potenziellen Zeiten auf Standarddistanzen:",{"type":21,"tag":142,"props":1318,"children":1319},{},[1320,1347],{"type":21,"tag":146,"props":1321,"children":1322},{},[1323],{"type":21,"tag":150,"props":1324,"children":1325},{},[1326,1330,1335,1339,1343],{"type":21,"tag":154,"props":1327,"children":1328},{},[1329],{"type":27,"value":40},{"type":21,"tag":154,"props":1331,"children":1332},{},[1333],{"type":27,"value":1334},"5 km",{"type":21,"tag":154,"props":1336,"children":1337},{},[1338],{"type":27,"value":249},{"type":21,"tag":154,"props":1340,"children":1341},{},[1342],{"type":27,"value":259},{"type":21,"tag":154,"props":1344,"children":1345},{},[1346],{"type":27,"value":269},{"type":21,"tag":165,"props":1348,"children":1349},{},[1350,1377,1404,1432,1460,1487,1515],{"type":21,"tag":150,"props":1351,"children":1352},{},[1353,1357,1362,1367,1372],{"type":21,"tag":172,"props":1354,"children":1355},{},[1356],{"type":27,"value":585},{"type":21,"tag":172,"props":1358,"children":1359},{},[1360],{"type":27,"value":1361},"27:45",{"type":21,"tag":172,"props":1363,"children":1364},{},[1365],{"type":27,"value":1366},"58:20",{"type":21,"tag":172,"props":1368,"children":1369},{},[1370],{"type":27,"value":1371},"2:10",{"type":21,"tag":172,"props":1373,"children":1374},{},[1375],{"type":27,"value":1376},"4:35",{"type":21,"tag":150,"props":1378,"children":1379},{},[1380,1384,1389,1394,1399],{"type":21,"tag":172,"props":1381,"children":1382},{},[1383],{"type":27,"value":598},{"type":21,"tag":172,"props":1385,"children":1386},{},[1387],{"type":27,"value":1388},"23:50",{"type":21,"tag":172,"props":1390,"children":1391},{},[1392],{"type":27,"value":1393},"49:00",{"type":21,"tag":172,"props":1395,"children":1396},{},[1397],{"type":27,"value":1398},"1:50",{"type":21,"tag":172,"props":1400,"children":1401},{},[1402],{"type":27,"value":1403},"3:52",{"type":21,"tag":150,"props":1405,"children":1406},{},[1407,1412,1417,1422,1427],{"type":21,"tag":172,"props":1408,"children":1409},{},[1410],{"type":27,"value":1411},"15 km\u002Fh",{"type":21,"tag":172,"props":1413,"children":1414},{},[1415],{"type":27,"value":1416},"22:15",{"type":21,"tag":172,"props":1418,"children":1419},{},[1420],{"type":27,"value":1421},"46:00",{"type":21,"tag":172,"props":1423,"children":1424},{},[1425],{"type":27,"value":1426},"1:42",{"type":21,"tag":172,"props":1428,"children":1429},{},[1430],{"type":27,"value":1431},"3:35",{"type":21,"tag":150,"props":1433,"children":1434},{},[1435,1440,1445,1450,1455],{"type":21,"tag":172,"props":1436,"children":1437},{},[1438],{"type":27,"value":1439},"16 km\u002Fh",{"type":21,"tag":172,"props":1441,"children":1442},{},[1443],{"type":27,"value":1444},"20:50",{"type":21,"tag":172,"props":1446,"children":1447},{},[1448],{"type":27,"value":1449},"43:00",{"type":21,"tag":172,"props":1451,"children":1452},{},[1453],{"type":27,"value":1454},"1:36",{"type":21,"tag":172,"props":1456,"children":1457},{},[1458],{"type":27,"value":1459},"3:20",{"type":21,"tag":150,"props":1461,"children":1462},{},[1463,1467,1472,1477,1482],{"type":21,"tag":172,"props":1464,"children":1465},{},[1466],{"type":27,"value":624},{"type":21,"tag":172,"props":1468,"children":1469},{},[1470],{"type":27,"value":1471},"19:35",{"type":21,"tag":172,"props":1473,"children":1474},{},[1475],{"type":27,"value":1476},"40:30",{"type":21,"tag":172,"props":1478,"children":1479},{},[1480],{"type":27,"value":1481},"1:30",{"type":21,"tag":172,"props":1483,"children":1484},{},[1485],{"type":27,"value":1486},"3:08",{"type":21,"tag":150,"props":1488,"children":1489},{},[1490,1495,1500,1505,1510],{"type":21,"tag":172,"props":1491,"children":1492},{},[1493],{"type":27,"value":1494},"18 km\u002Fh",{"type":21,"tag":172,"props":1496,"children":1497},{},[1498],{"type":27,"value":1499},"18:30",{"type":21,"tag":172,"props":1501,"children":1502},{},[1503],{"type":27,"value":1504},"38:00",{"type":21,"tag":172,"props":1506,"children":1507},{},[1508],{"type":27,"value":1509},"1:25",{"type":21,"tag":172,"props":1511,"children":1512},{},[1513],{"type":27,"value":1514},"2:57",{"type":21,"tag":150,"props":1516,"children":1517},{},[1518,1523,1528,1533,1538],{"type":21,"tag":172,"props":1519,"children":1520},{},[1521],{"type":27,"value":1522},"20 km\u002Fh",{"type":21,"tag":172,"props":1524,"children":1525},{},[1526],{"type":27,"value":1527},"16:40",{"type":21,"tag":172,"props":1529,"children":1530},{},[1531],{"type":27,"value":1532},"34:00",{"type":21,"tag":172,"props":1534,"children":1535},{},[1536],{"type":27,"value":1537},"1:16",{"type":21,"tag":172,"props":1539,"children":1540},{},[1541],{"type":27,"value":1542},"2:38",{"type":21,"tag":350,"props":1544,"children":1545},{},[1546],{"type":21,"tag":30,"props":1547,"children":1548},{},[1549],{"type":21,"tag":357,"props":1550,"children":1551},{},[1552],{"type":27,"value":1553},"Diese Schätzungen setzen ein an die Zieldistanz angepasstes Training voraus. Die vVO2max allein reicht nicht: Ausdauer, Ermüdungswiderstand und Laufökonomie spielen besonders bei Halbmarathon und Marathon eine wichtige Rolle.",{"type":21,"tag":56,"props":1555,"children":1557},{"id":1556},"_8-häufige-fehler",[1558],{"type":27,"value":1559},"8) Häufige Fehler",{"type":21,"tag":94,"props":1561,"children":1563},{"id":1562},"intervalle-zu-schnell-laufen",[1564],{"type":27,"value":1565},"Intervalle zu schnell laufen",{"type":21,"tag":30,"props":1567,"children":1568},{},[1569],{"type":27,"value":1570},"Die klassische Falle: mit 110–120 % der vVO2max in die ersten Wiederholungen starten und dann einbrechen. Ergebnis: Sie verbringen insgesamt weniger Zeit bei VO2max, und die Einheit ist weniger effektiv als bei gleichmäßigem Tempo.",{"type":21,"tag":94,"props":1572,"children":1574},{"id":1573},"die-grundlagenausdauer-vernachlässigen",[1575],{"type":27,"value":1576},"Die Grundlagenausdauer vernachlässigen",{"type":21,"tag":30,"props":1578,"children":1579},{},[1580,1582,1586,1588,1594],{"type":27,"value":1581},"Die vVO2max verbessert sich auch durch das Laufvolumen in der ",{"type":21,"tag":279,"props":1583,"children":1584},{"href":281},[1585],{"type":27,"value":284},{"type":27,"value":1587},". Die ",{"type":21,"tag":279,"props":1589,"children":1591},{"href":1590},"\u002Fde\u002Farticles\u002F2026-01-22-mitochondrien-leitfaden",[1592],{"type":27,"value":1593},"Mitochondrien",{"type":27,"value":1595}," entwickeln sich hauptsächlich während der Läufe in Z2. Ein Läufer, der nur Intervalltraining macht, stagniert schnell.",{"type":21,"tag":94,"props":1597,"children":1599},{"id":1598},"zu-häufig-testen",[1600],{"type":27,"value":1601},"Zu häufig testen",{"type":21,"tag":30,"props":1603,"children":1604},{},[1605,1607,1612],{"type":27,"value":1606},"Ein vVO2max-Test ist eine maximale Belastung, die Erholung erfordert. Testen Sie sich ",{"type":21,"tag":36,"props":1608,"children":1609},{},[1610],{"type":27,"value":1611},"2 bis 3 Mal pro Jahr",{"type":27,"value":1613}," — zu Beginn eines Vorbereitungszyklus und nach einem spezifischen Trainingsblock.",{"type":21,"tag":94,"props":1615,"children":1617},{"id":1616},"kumulative-ermüdung-ignorieren",[1618],{"type":27,"value":1619},"Kumulative Ermüdung ignorieren",{"type":21,"tag":30,"props":1621,"children":1622},{},[1623,1625,1630],{"type":27,"value":1624},"Wenn Sie Woche für Woche Intervalltraining ohne Entlastungswoche aneinanderreihen, verdeckt die chronische Müdigkeit Ihren tatsächlichen Fortschritt. Planen Sie alle 3 bis 4 Wochen eine ",{"type":21,"tag":36,"props":1626,"children":1627},{},[1628],{"type":27,"value":1629},"Erholungswoche",{"type":27,"value":1631}," ein (Volumen um 30–40 % reduziert).",{"type":21,"tag":56,"props":1633,"children":1635},{"id":1634},"_9-faq",[1636],{"type":27,"value":1637},"9) FAQ",{"type":21,"tag":94,"props":1639,"children":1641},{"id":1640},"ab-welchem-niveau-kann-man-die-vvo2max-trainieren",[1642],{"type":27,"value":1643},"Ab welchem Niveau kann man die vVO2max trainieren?",{"type":21,"tag":30,"props":1645,"children":1646},{},[1647],{"type":27,"value":1648},"Sobald Sie regelmäßig laufen (3+ Mal pro Woche) seit mindestens 2–3 Monaten. Anfänger beginnen mit sanften 30\u002F30-Intervallen — selbst bei 10–12 km\u002Fh bringt das Intervalltraining Vorteile.",{"type":21,"tag":94,"props":1650,"children":1652},{"id":1651},"sinkt-die-vvo2max-mit-dem-alter",[1653],{"type":27,"value":1654},"Sinkt die vVO2max mit dem Alter?",{"type":21,"tag":30,"props":1656,"children":1657},{},[1658,1660,1665,1667,1673],{"type":27,"value":1659},"Ja, die VO2max nimmt ab etwa 30–35 Jahren um ungefähr 5 bis 10 % pro Jahrzehnt ab. Aber Intervalltraining ",{"type":21,"tag":36,"props":1661,"children":1662},{},[1663],{"type":27,"value":1664},"verlangsamt diesen Rückgang erheblich",{"type":27,"value":1666},". Läufer über 50, die regelmäßig trainieren, bewahren eine vVO2max, die über der vieler unsportlicher Dreißigjähriger liegt. Erfahren Sie mehr in unserem Artikel über das ",{"type":21,"tag":279,"props":1668,"children":1670},{"href":1669},"\u002Fde\u002Farticles\u002F2026-04-11-laufen-nach-50-jahren",[1671],{"type":27,"value":1672},"Laufen nach 50",{"type":27,"value":489},{"type":21,"tag":94,"props":1675,"children":1677},{"id":1676},"kann-man-vvo2max-intervalle-auf-dem-laufband-machen",[1678],{"type":27,"value":1679},"Kann man vVO2max-Intervalle auf dem Laufband machen?",{"type":21,"tag":30,"props":1681,"children":1682},{},[1683,1685,1690],{"type":27,"value":1684},"Ja. Vorteil: das Tempo wird vorgegeben, keine Tempokontrolle nötig. Nachteil: kein Fußabdruck vom Boden (das Band zieht unter Ihren Füßen), stellen Sie daher ",{"type":21,"tag":36,"props":1686,"children":1687},{},[1688],{"type":27,"value":1689},"1 % Steigung",{"type":27,"value":1691}," ein, um den Luftwiderstand zu simulieren. Und Vorsicht bei der Hitze — ausreichend trinken.",{"type":21,"tag":94,"props":1693,"children":1695},{"id":1694},"was-ist-der-unterschied-zwischen-vvo2max-und-schwellentempo",[1696],{"type":27,"value":1697},"Was ist der Unterschied zwischen vVO2max und Schwellentempo?",{"type":21,"tag":30,"props":1699,"children":1700},{},[1701,1703,1708],{"type":27,"value":1702},"Das Schwellentempo (Laktatschwelle \u002F VT2) entspricht etwa ",{"type":21,"tag":36,"props":1704,"children":1705},{},[1706],{"type":27,"value":1707},"80–88 % der vVO2max",{"type":27,"value":1709},". Es ist das Tempo, das Sie 40 bis 60 Minuten durchhalten können. Die vVO2max liegt darüber: maximal 4 bis 8 Minuten. Beide werden ergänzend trainiert.",{"type":21,"tag":56,"props":1711,"children":1713},{"id":1712},"fazit",[1714],{"type":27,"value":1715},"Fazit",{"type":21,"tag":30,"props":1717,"children":1718},{},[1719],{"type":27,"value":1720},"Die maximale aerobe Geschwindigkeit ist ein zentraler Leistungsindikator im Laufsport. Sie zu kennen ermöglicht es, die Trainingstempi präzise zu kalibrieren. Sie zu verbessern — durch gut dosierte Intervalleinheiten, kombiniert mit einer soliden Grundlage an Grundlagenausdauer — ist der direkteste Weg, auf allen Distanzen Fortschritte zu erzielen.",{"type":21,"tag":30,"props":1722,"children":1723},{},[1724,1726,1731,1733,1738,1740,1745],{"type":27,"value":1725},"Merken Sie sich drei Prinzipien: ",{"type":21,"tag":36,"props":1727,"children":1728},{},[1729],{"type":27,"value":1730},"Testen Sie regelmäßig",{"type":27,"value":1732},", ",{"type":21,"tag":36,"props":1734,"children":1735},{},[1736],{"type":27,"value":1737},"trainieren Sie systematisch",{"type":27,"value":1739}," (nicht mehr als 2 intensive Einheiten pro Woche), und ",{"type":21,"tag":36,"props":1741,"children":1742},{},[1743],{"type":27,"value":1744},"vernachlässigen Sie niemals die aerobe Basis",{"type":27,"value":1746},", die alles trägt.",{"type":21,"tag":1748,"props":1749,"children":1750},"hr",{},[],{"type":21,"tag":56,"props":1752,"children":1754},{"id":1753},"zum-weiterlesen",[1755],{"type":27,"value":1756},"Zum Weiterlesen",{"type":21,"tag":101,"props":1758,"children":1759},{},[1760,1768,1776,1784],{"type":21,"tag":105,"props":1761,"children":1762},{},[1763],{"type":21,"tag":279,"props":1764,"children":1765},{"href":281},[1766],{"type":27,"value":1767},"Grundlagenausdauer: der vollständige Leitfaden",{"type":21,"tag":105,"props":1769,"children":1770},{},[1771],{"type":21,"tag":279,"props":1772,"children":1773},{"href":1590},[1774],{"type":27,"value":1775},"Alles über Mitochondrien verstehen",{"type":21,"tag":105,"props":1777,"children":1778},{},[1779],{"type":21,"tag":279,"props":1780,"children":1781},{"href":1026},[1782],{"type":27,"value":1783},"Krafttraining für Läufer",{"type":21,"tag":105,"props":1785,"children":1786},{},[1787],{"type":21,"tag":279,"props":1788,"children":1789},{"href":1669},[1790],{"type":27,"value":1791},"Laufen nach 50: Training anpassen",[1793,1797,1801,1805,1809,1812,1816,1820,1824,1828],{"lang":1794,"slug":1795,"url":1796},"fr","2026-05-07-vma-course-a-pied","https:\u002F\u002Frunrun.fr\u002Farticles\u002F2026-05-07-vma-course-a-pied",{"lang":1798,"slug":1799,"url":1800},"no","2026-05-07-vma-maksimal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fno\u002Farticles\u002F2026-05-07-vma-maksimal-aerob-hastighet",{"lang":1802,"slug":1803,"url":1804},"pl","2026-05-07-vma-maksymalna-predkosc-tlenowa","https:\u002F\u002Frunrun.fr\u002Fpl\u002Farticles\u002F2026-05-07-vma-maksymalna-predkosc-tlenowa",{"lang":1806,"slug":1807,"url":1808},"sv","2026-05-07-vma-maximal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fsv\u002Farticles\u002F2026-05-07-vma-maximal-aerob-hastighet",{"lang":15,"slug":1810,"url":1811},"2026-05-07-vma-maximale-aerobe-geschwindigkeit","https:\u002F\u002Frunrun.fr\u002Fde\u002Farticles\u002F2026-05-07-vma-maximale-aerobe-geschwindigkeit",{"lang":1813,"slug":1814,"url":1815},"es","2026-05-07-vma-velocidad-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fes\u002Farticles\u002F2026-05-07-vma-velocidad-maxima-aerobica",{"lang":1817,"slug":1818,"url":1819},"pt","2026-05-07-vma-velocidade-maxima-aerobica","https:\u002F\u002Frunrun.fr\u002Fpt\u002Farticles\u002F2026-05-07-vma-velocidade-maxima-aerobica",{"lang":1821,"slug":1822,"url":1823},"it","2026-05-07-vma-velocita-massima-aerobica","https:\u002F\u002Frunrun.fr\u002Fit\u002Farticles\u002F2026-05-07-vma-velocita-massima-aerobica",{"lang":1825,"slug":1826,"url":1827},"ro","2026-05-07-vma-viteza-maxima-aeroba","https:\u002F\u002Frunrun.fr\u002Fro\u002Farticles\u002F2026-05-07-vma-viteza-maxima-aeroba",{"lang":1829,"slug":1830,"url":1831},"en","2026-05-07-vo2max-pace-running-guide","https:\u002F\u002Frunrun.fr\u002Fen\u002Farticles\u002F2026-05-07-vo2max-pace-running-guide"]