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Resultaat: je brengt in totaal minder tijd door op VO2max, en de sessie is minder doeltreffend dan op een gelijkmatig tempo.",{"type":21,"tag":94,"props":1570,"children":1572},{"id":1571},"de-basisduurloop-verwaarlozen",[1573],{"type":27,"value":1574},"De basisduurloop verwaarlozen",{"type":21,"tag":30,"props":1576,"children":1577},{},[1578,1580,1585,1587,1593],{"type":27,"value":1579},"De vVO2max gaat ook vooruit dankzij volume in ",{"type":21,"tag":279,"props":1581,"children":1582},{"href":281},[1583],{"type":27,"value":1584},"basisduurloop",{"type":27,"value":1586},". De ",{"type":21,"tag":279,"props":1588,"children":1590},{"href":1589},"\u002Farticles\u002F2026-01-22-tout-comprendre-sur-les-mitochondries",[1591],{"type":27,"value":1592},"mitochondriën",{"type":27,"value":1594}," ontwikkelen zich voornamelijk tijdens duurlopen in Z2. Een hardloper die alleen intervaltraining doet, loopt snel tegen een plafond aan.",{"type":21,"tag":94,"props":1596,"children":1598},{"id":1597},"te-vaak-testen",[1599],{"type":27,"value":1600},"Te vaak testen",{"type":21,"tag":30,"props":1602,"children":1603},{},[1604,1606,1611],{"type":27,"value":1605},"Een vVO2max-test is een maximale inspanning die herstel vereist. Test jezelf maximaal ",{"type":21,"tag":36,"props":1607,"children":1608},{},[1609],{"type":27,"value":1610},"2 tot 3 keer per jaar",{"type":27,"value":1612}," — bij het begin van een voorbereidingscyclus en na een specifiek werkblok.",{"type":21,"tag":94,"props":1614,"children":1616},{"id":1615},"opgestapelde-vermoeidheid-negeren",[1617],{"type":27,"value":1618},"Opgestapelde vermoeidheid negeren",{"type":21,"tag":30,"props":1620,"children":1621},{},[1622,1624,1629],{"type":27,"value":1623},"Als je weken intervaltraining na elkaar zet zonder een lichte week, maskeert de chronische vermoeidheid je werkelijke progressie. Plan elke 3 tot 4 weken een ",{"type":21,"tag":36,"props":1625,"children":1626},{},[1627],{"type":27,"value":1628},"hersteltweek",{"type":27,"value":1630}," in (volume met 30-40% verminderd).",{"type":21,"tag":56,"props":1632,"children":1634},{"id":1633},"_9-faq",[1635],{"type":27,"value":1636},"9) FAQ",{"type":21,"tag":94,"props":1638,"children":1640},{"id":1639},"vanaf-welk-niveau-kun-je-aan-je-vvo2max-werken",[1641],{"type":27,"value":1642},"Vanaf welk niveau kun je aan je vVO2max werken?",{"type":21,"tag":30,"props":1644,"children":1645},{},[1646],{"type":27,"value":1647},"Zodra je regelmatig loopt (3+ keer per week) sinds minstens 2-3 maanden. Beginners starten rustig met 30\u002F30 — zelfs op 10-12 km\u002Fu brengt intervaltraining voordelen.",{"type":21,"tag":94,"props":1649,"children":1651},{"id":1650},"daalt-de-vvo2max-met-de-leeftijd",[1652],{"type":27,"value":1653},"Daalt de vVO2max met de leeftijd?",{"type":21,"tag":30,"props":1655,"children":1656},{},[1657,1659,1664,1666,1672],{"type":27,"value":1658},"Ja, de VO2max neemt na 30-35 jaar ongeveer 5 tot 10% per decennium af. Maar intervaltraining ",{"type":21,"tag":36,"props":1660,"children":1661},{},[1662],{"type":27,"value":1663},"vertraagt deze daling aanzienlijk",{"type":27,"value":1665},". Hardlopers van 50+ die regelmatig trainen, behouden een vVO2max die hoger ligt dan die van sedentaire dertigers. Lees voor meer info ons artikel over ",{"type":21,"tag":279,"props":1667,"children":1669},{"href":1668},"\u002Farticles\u002F2026-04-11-courir-apres-50-ans-adapter-entrainement",[1670],{"type":27,"value":1671},"hardlopen na je 50e",{"type":27,"value":489},{"type":21,"tag":94,"props":1674,"children":1676},{"id":1675},"kun-je-vvo2max-intervallen-op-een-loopband-doen",[1677],{"type":27,"value":1678},"Kun je vVO2max-intervallen op een loopband doen?",{"type":21,"tag":30,"props":1680,"children":1681},{},[1682,1684,1689],{"type":27,"value":1683},"Ja. Voordeel: het tempo wordt opgelegd, geen ritmebeheer nodig. Nadeel: geen afzet vanuit de grond (de band \"trekt\" onder je voeten weg), zet daarom ",{"type":21,"tag":36,"props":1685,"children":1686},{},[1687],{"type":27,"value":1688},"1% helling",{"type":27,"value":1690}," in om de luchtweerstand te simuleren. En let op met de warmte — drink voldoende.",{"type":21,"tag":94,"props":1692,"children":1694},{"id":1693},"wat-is-het-verschil-tussen-vvo2max-en-drempelsnelheid",[1695],{"type":27,"value":1696},"Wat is het verschil tussen vVO2max en drempelsnelheid?",{"type":21,"tag":30,"props":1698,"children":1699},{},[1700,1702,1707],{"type":27,"value":1701},"De drempelsnelheid (lactaatdrempel \u002F VT2) komt overeen met ongeveer ",{"type":21,"tag":36,"props":1703,"children":1704},{},[1705],{"type":27,"value":1706},"80-88% van de vVO2max",{"type":27,"value":1708},". Het is het tempo dat je 40 tot 60 min kunt volhouden. De vVO2max ligt erboven: maximaal 4 tot 8 min. Beide worden complementair getraind.",{"type":21,"tag":56,"props":1710,"children":1712},{"id":1711},"conclusie",[1713],{"type":27,"value":1714},"Conclusie",{"type":21,"tag":30,"props":1716,"children":1717},{},[1718],{"type":27,"value":1719},"De vVO2max is een centrale prestatie-indicator in het hardlopen. Ze kennen laat je toe je trainingsritmes nauwkeurig te kalibreren. Ze verbeteren — via goed gedoseerde intervaltrainingen, gecombineerd met een stevige basis aan basisduurloop — is de meest directe manier om vooruitgang te boeken op alle afstanden.",{"type":21,"tag":30,"props":1721,"children":1722},{},[1723,1725,1730,1732,1737,1739,1744],{"type":27,"value":1724},"Onthoud drie principes: ",{"type":21,"tag":36,"props":1726,"children":1727},{},[1728],{"type":27,"value":1729},"test ze regelmatig",{"type":27,"value":1731},", ",{"type":21,"tag":36,"props":1733,"children":1734},{},[1735],{"type":27,"value":1736},"werk er methodisch aan",{"type":27,"value":1738}," (niet meer dan 2 intensieve sessies per week), en ",{"type":21,"tag":36,"props":1740,"children":1741},{},[1742],{"type":27,"value":1743},"verwaarloos nooit de aerobe basis",{"type":27,"value":1745}," die ze ondersteunt.",{"type":21,"tag":1747,"props":1748,"children":1749},"hr",{},[],{"type":21,"tag":56,"props":1751,"children":1753},{"id":1752},"verder-lezen",[1754],{"type":27,"value":1755},"Verder lezen",{"type":21,"tag":101,"props":1757,"children":1758},{},[1759,1767,1775,1783],{"type":21,"tag":105,"props":1760,"children":1761},{},[1762],{"type":21,"tag":279,"props":1763,"children":1764},{"href":281},[1765],{"type":27,"value":1766},"De basisduurloop: de complete gids",{"type":21,"tag":105,"props":1768,"children":1769},{},[1770],{"type":21,"tag":279,"props":1771,"children":1772},{"href":1589},[1773],{"type":27,"value":1774},"Alles begrijpen over de mitochondriën",{"type":21,"tag":105,"props":1776,"children":1777},{},[1778],{"type":21,"tag":279,"props":1779,"children":1780},{"href":1024},[1781],{"type":27,"value":1782},"De basis van krachttraining voor hardlopers",{"type":21,"tag":105,"props":1784,"children":1785},{},[1786],{"type":21,"tag":279,"props":1787,"children":1788},{"href":1668},[1789],{"type":27,"value":1790},"Hardlopen na je 50e: je training aanpassen",[1792,1796,1800,1804,1808,1812,1816,1820,1824,1828,1832],{"lang":1793,"slug":1794,"url":1795},"fr","2026-05-07-vma-course-a-pied","https:\u002F\u002Frunrun.fr\u002Farticles\u002F2026-05-07-vma-course-a-pied",{"lang":1797,"slug":1798,"url":1799},"no","2026-05-07-vma-maksimal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fno\u002Farticles\u002F2026-05-07-vma-maksimal-aerob-hastighet",{"lang":1801,"slug":1802,"url":1803},"pl","2026-05-07-vma-maksymalna-predkosc-tlenowa","https:\u002F\u002Frunrun.fr\u002Fpl\u002Farticles\u002F2026-05-07-vma-maksymalna-predkosc-tlenowa",{"lang":1805,"slug":1806,"url":1807},"sv","2026-05-07-vma-maximal-aerob-hastighet","https:\u002F\u002Frunrun.fr\u002Fsv\u002Farticles\u002F2026-05-07-vma-maximal-aerob-hastighet",{"lang":1809,"slug":1810,"url":1811},"de","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",{"lang":15,"slug":1833,"url":1834},"2026-05-07-vvo2max-hardlopen-testen-verbeteren","https:\u002F\u002Frunrun.fr\u002Fnl\u002Farticles\u002F2026-05-07-vvo2max-hardlopen-testen-verbeteren"]