cardiovascular endurance

nehaad88

I am a gym re-starter who has started gymming just last week.

I see other new gym-goers posting every other day "45 minutes on the elliptical machine followed by weight training" or burned "2100 calories doing exercises".

Here I am, huffing and puffing after 15 minutes of HIIT on the crosstrainer and not able to move my arms after working on biceps. Do you think my endurance is too low? Should I step it up? and how? How many calories are typically burnt by doing HIIT for a person of my stats (F,28, 87kg/190-is lbs). Can you suggest a better routine? Any tips are welcome.

not sure if the title is really reflective of my question but could not think of anything better.

StealthHealth

I would be flabbergasted if there was anyone who was performing 45 mins of HIIT (45 mins of interval work maybe, HIIT - highly unlikely).

So, their 45 mins is likely to be steady state cardio which, although challenging, may not be as intense as your 15 mins HIT session.

nehaad88 wrote: »

Do you think my endurance is too low? Should I step it up? and how?

HIIT doesn't really test for or train endurance. It's a good way to pack "a lot" of exercise into a short time. If you want to improve endurance there is really nothing better than taking it slower and steady and working for longer. Personally, I wouldn't do that at the complete expense of the HIIT work but rather as a complement to it.

That said, if your goals are something other than being good at an endurance sport, event, or pastime (such as distance running) then you don't need to worry about endurance much (my opinion is that there are other fitness improvements that would take a higher priority for overall health).

ronocnikral

If truly looking to build cardiovascular endurance, it takes time (8 to 10 weeks), consistent training, and long sessions on the treadmill. I do 2+ hr sessions. Also, and most importantly, you need to slow down, keeping your hesrt rate around 125 bpm. Start small 10-15 mins and walk if you have to, but watch your hr. There's nothing sexy about jogging for 20 mins at a 14.5 min/MI pace, but it is the correct way to build your aerobic endurance.

I would argue a strong aerobic base brings a lot of fitness benefits, eg ability to clear lactate and reduce acidosis in other parts of the body or when you do get to HIIT you can go stronger and longer. Unfortunately it takes time to build, time to maintain and it isn't sexy so few put in work for it if they're going purely for aesthics. Which is fine, we all have different goals.

kuchaja

Sounds to me like you have pretty high expectations after just one week! If you are out of breath after 15 minutes and so sore you can't move after lifting weights, you are pushing too hard; you risk getting discouraged and setting yourself up to fail. Start slower and lighter, aim to make very slight progress every week, and try to have a little fun.

kaizaku

First thing I would say, don't concern what other people do. Concentrate on your level of training. If 15mins is too much then no need to push yourself unless you want to be pushed out in an ambulance chair. If you do as you are, few times a week in few weeks that will seem like a walk in the park. Ease into training.

rybo

Pretty much ignore what other people do/post. Most of the calorie burns are highly over estimated.
If you are wiped out from what you are already doing...how is "Stepping it up" possible? Be patient. Hopefully you are doing some full body strength training in your overall workout program. (that won't specifically help endurance, but should be included)
As for improving your endurance, it's just going to take time. Some days you can do intervals and work at a higher intensity, other days keeps a slower pace for a longer time period.

aflane

The people that are posting that they did 45 mins of HIIT were not able to do that amount at the beginning. They probably started with 5-10 minutes and then worked their way up. You're building muscle and endurance... it doesn't happen overnight. You start with 5-10 minutes 2-3 times a week. Next week, try to add 5 minutes to your cardio, 5 minutes more the week after, and so on.

I am also a gym re-starter, and am working with a trainer to ensure that my lifting form is correct. Our favorite phrase is "Baby steps". Yes, I used to be able to bench 240 lbs (when I was MUCH younger). Can I now? No way, nor would I try. Last night I did 15 reps with 60 lbs. I probably could have done 70 or 80 lbs, but I'm waking up my muscle memory, and I'm not going to injure myself. I'm in it for the long haul.

gustafgirl

I agree with the going consensus. Slow and steady wins the race, after all you want this to be about being healthy for life. Good things will come when you are diligent and stick with it. If you push too hard too fast, not only will you likely injure yourself (which would and could be a complete setback) but you risk discouragement. The only one you need to compare yourself to, is YOU. It has taken me too long to figure that out!
Even baby steps are still steps forward in the right direction!!
Be proud of yourself for going after it and celebrate the small victories

boothekm1

I started HIIT Elliptical training 3 weeks ago. 20 minute session with 10 intervals...just after 3 weeks 3 times a week it's gotten easier. You just have to start out slow and steady and build from there. It takes a lot of patience!!

Timshel_

nehaad88 wrote: »

Here I am, huffing and puffing after 15 minutes of HIIT on the crosstrainer

HIIT is excellent for building aerobic capacity. Most programs, like those programs on equipment do a different variation of HIIT compared to the compact 10-15 routines you find in most sports med programs. So it makes sense you kinda washed out at about 15 minutes. That is the idea. You are doing it right.

My HIIT is simple. I do 15 second bleacher sprints with 30-45 second breaks between each sprint. I do 10 sets. By half way I am gasping and trying to talk myself into a minute break!. But pushing max VO2 is key. I also only do HIIT twice a week.

cwolfman13

nehaad88 wrote: »

I am a gym re-starter who has started gymming just last week.

I see other new gym-goers posting every other day "45 minutes on the elliptical machine followed by weight training" or burned "2100 calories doing exercises".

Here I am, huffing and puffing after 15 minutes of HIIT on the crosstrainer and not able to move my arms after working on biceps. Do you think my endurance is too low? Should I step it up? and how? How many calories are typically burnt by doing HIIT for a person of my stats (F,28, 87kg/190-is lbs). Can you suggest a better routine? Any tips are welcome.

not sure if the title is really reflective of my question but could not think of anything better.

Nobody is burning 2100 calories with 45 minutes of elliptical and some weight training afterwards...they're fooling themselves.

Cardiovascular fitness takes time to develop.

Also, if they're saying they do 45 minutes of HIIT...it's probably not actually HIIT...HIIT has become some generic term for any kind of interval work.

rileysowner

Patience. Also, HIIT and endurance are really different things. HIIT done properly will not be something you can do for 45 minutes. Endurance is doing 45 minutes at a steady pace.

NorthCascades

If you want to build cardiovascular endurance, stop wasting your time with HIIT.

ronocnikral

Timshel_ wrote: »

nehaad88 wrote: »

Here I am, huffing and puffing after 15 minutes of HIIT on the crosstrainer

HIIT is excellent for building aerobic capacity. Most programs, like those programs on equipment do a different variation of HIIT compared to the compact 10-15 routines you find in most sports med programs. So it makes sense you kinda washed out at about 15 minutes. That is the idea. You are doing it right.

My HIIT is simple. I do 15 second bleacher sprints with 30-45 second breaks between each sprint. I do 10 sets. By half way I am gasping and trying to talk myself into a minute break!. But pushing max VO2 is key. I also only do HIIT twice a week.

False. HIIT is excellent for building anaerobic capacity and diminishing aerobic capacity (for those who truly have a large aerobic base). People call HIIT different things, but if one is interested in growing their aerobic capacity, they should spend the time doing low intensity, long duration work.

lorrpb

There are 3 main components of fitness: strength, muscular endurance, and cardiovascular (aerobic) endurance. In addition, flexibility and balance are important for overall health and well being. Most of us are not happy about where we're at with any of these areas (meaning we always want to be better) and each is improved in small steps that take time. Many people emphasize one area over the others, so you just have to make choices what you want to focus on at any given time, or focus on all of them but realize it will take longer to see significant progress. I'm talking about months and years, not days or weeks. However, if you plan your workouts right, you will see SMALL improvements week to week, certainly every few weeks. But you're not going to go from 15 min to 45 min of hard work instantly.
I am not a trainer, just someone trying to get better and sharing what I've learned along the way. Certainly someone can find an exception to everything I've said based on their personal experience, so please don't even bother.

"The workout that seems impossible today will be your future warmup."

PS-Don't believe everything you read in people's logs. Everyone interprets and reports their exercise differently.

traadmill

If possible try swimming, slow and steady and work up to the high intensity things, it's about conditioning not marathoning...try to swim laps, at your own pace, for a while a couple weeks or so, that conditions total body and great for heart and lungs...I even use a paddle board because I'm not a great swimmer and get freaky in the deep, but I'm learning and my confidence is building. I also started taking the water exercise classes. After a bit then try those other high intensity classes, your young, I'm in my late 50s .... not old but out of shape for longer...just don't give up, find something you somewhat enjoy, meet some people and have a great time....blessings, nancy

BrianSharpe

If you were really doing HIIT (this weeks fad de jour) you probably would only be able to do a few minutes at a time - the whole idea with HIIT is you're going balls to the wall for very brief periods of time with recovery intervals in between, it's exhausting even for seasoned athletes.

If you're goal is to build endurance your best friend is longer, relatively low intensity workouts (not at a recovery intensity but at a conversational one) HIIT is a great fitness builder just not great for endurance.

Timshel_

ronocnikral wrote: »

Timshel_ wrote: »

nehaad88 wrote: »

Here I am, huffing and puffing after 15 minutes of HIIT on the crosstrainer

HIIT is excellent for building aerobic capacity. Most programs, like those programs on equipment do a different variation of HIIT compared to the compact 10-15 routines you find in most sports med programs. So it makes sense you kinda washed out at about 15 minutes. That is the idea. You are doing it right.

My HIIT is simple. I do 15 second bleacher sprints with 30-45 second breaks between each sprint. I do 10 sets. By half way I am gasping and trying to talk myself into a minute break!. But pushing max VO2 is key. I also only do HIIT twice a week.

False. HIIT is excellent for building anaerobic capacity and diminishing aerobic capacity (for those who truly have a large aerobic base). People call HIIT different things, but if one is interested in growing their aerobic capacity, they should spend the time doing low intensity, long duration work.

HIIT works through anaerobic process but the effect is on VO2max, which is a large factor in endurance cardio activities for O2 uptake. And HIIT in training programs is not something that is done alone or over long duration. It is usually a supplemental program for 4 weeks that is rotated with steady state cardio.

I would recommend the OP do a bit of research (Google Scholar would be a good start) and look up the large collection on research for HIIT training effects on endurance cardio. Lots of good pointers you can grab from the research for how to make it work for you.

pondee629

nehaad88 wrote: »

I am a gym re-starter who has started gymming just last week.

I see other new gym-goers posting every other day "45 minutes on the elliptical machine followed by weight training" or burned "2100 calories doing exercises".

Here I am, huffing and puffing after 15 minutes of HIIT on the crosstrainer and not able to move my arms after working on biceps. Do you think my endurance is too low? Should I step it up? and how? How many calories are typically burnt by doing HIIT for a person of my stats (F,28, 87kg/190-is lbs). Can you suggest a better routine? Any tips are welcome.

not sure if the title is really reflective of my question but could not think of anything better.

Not really sure what you are asking.

Based on the title of your thread, cardiovascular endurance is built by increasing distance done at a conversational pace. If you can't sing "Happy Birthday to You" you're going too fast/hard. Increase your distance 10%, or so, each week.

You will probably burn the most calories doing the above also. Weight loss is the result of a calorie deficit. Exercise does burn calories and can contribute to this loss.

If you are looking to improve strength, I like Strong Lifts 5x5 as a starter program.

I alternate lifting days (SL5x5) and Cardio days with Sundays as my day of rest. Find what you like and do that.

ronocnikral

Timshel_ wrote: »

ronocnikral wrote: »

Timshel_ wrote: »

nehaad88 wrote: »

Here I am, huffing and puffing after 15 minutes of HIIT on the crosstrainer

HIIT is excellent for building aerobic capacity. Most programs, like those programs on equipment do a different variation of HIIT compared to the compact 10-15 routines you find in most sports med programs. So it makes sense you kinda washed out at about 15 minutes. That is the idea. You are doing it right.

My HIIT is simple. I do 15 second bleacher sprints with 30-45 second breaks between each sprint. I do 10 sets. By half way I am gasping and trying to talk myself into a minute break!. But pushing max VO2 is key. I also only do HIIT twice a week.

False. HIIT is excellent for building anaerobic capacity and diminishing aerobic capacity (for those who truly have a large aerobic base). People call HIIT different things, but if one is interested in growing their aerobic capacity, they should spend the time doing low intensity, long duration work.

HIIT works through anaerobic process but the effect is on VO2max, which is a large factor in endurance cardio activities for O2 uptake. And HIIT in training programs is not something that is done alone or over long duration. It is usually a supplemental program for 4 weeks that is rotated with steady state cardio.

I would recommend the OP do a bit of research (Google Scholar would be a good start) and look up the large collection on research for HIIT training effects on endurance cardio. Lots of good pointers you can grab from the research for how to make it work for you.

I can throw just as many studies showing an effect on VO2max doesn't impact performance in endurance events. Of course, that is for "highly trained athletes." If you just go to grunt out a couple stairs a couple times a week, you'll feel like your aerobic capacity is increasing, but it's really your anaerobic capacity. It doesn't really manifest itself until you try to do long events. Then try to do longer sessions on back to back days and you can't make it. Or if you do, you're destroyed for a couple days. But, if someone wants true aerobic endurance, it is spent long duration, low intensity. This may or may not be what people want with their "cardiovascular endurance."

Lastly, how are you quantitatively testing your VO2max "gains?" In a lab setting?

patslitzker

StealthHealth wrote: »

I would be flabbergasted if there was anyone who was performing 45 mins of HIIT (45 mins of interval work maybe, HIIT - highly unlikely).

So, their 45 mins is likely to be steady state cardio which, although challenging, may not be as intense as your 15 mins HIT session.

nehaad88 wrote: »

Do you think my endurance is too low? Should I step it up? and how?

HIIT doesn't really test for or train endurance. It's a good way to pack "a lot" of exercise into a short time. If you want to improve endurance there is really nothing better than taking it slower and steady and working for longer. Personally, I wouldn't do that at the complete expense of the HIIT work but rather as a complement to it.

That said, if your goals are something other than being good at an endurance sport, event, or pastime (such as distance running) then you don't need to worry about endurance much (my opinion is that there are other fitness improvements that would take a higher priority for overall health).

The insanity program includes over 60 minutes of HIIT, so I'm sure there's some people who do it.

rileysowner

patslitzker wrote: »

StealthHealth wrote: »

I would be flabbergasted if there was anyone who was performing 45 mins of HIIT (45 mins of interval work maybe, HIIT - highly unlikely).

So, their 45 mins is likely to be steady state cardio which, although challenging, may not be as intense as your 15 mins HIT session.

nehaad88 wrote: »

Do you think my endurance is too low? Should I step it up? and how?

HIIT doesn't really test for or train endurance. It's a good way to pack "a lot" of exercise into a short time. If you want to improve endurance there is really nothing better than taking it slower and steady and working for longer. Personally, I wouldn't do that at the complete expense of the HIIT work but rather as a complement to it.

That said, if your goals are something other than being good at an endurance sport, event, or pastime (such as distance running) then you don't need to worry about endurance much (my opinion is that there are other fitness improvements that would take a higher priority for overall health).

The insanity program includes over 60 minutes of HIIT, so I'm sure there's some people who do it.

Insanity is an example of someone calling Interval Traing HIIT. They are different things. It is like those who call anything that is a 20 second work/10 second rest Tabata. HIIT is, as the name implies, HIGH INTENSITY. If you can do it for longer periods of time, it is not HIIT, it is just Interval training. Not that Interval training is bad, it is just not HIIT. The problem is, many people in the fitness industry horn in on the current popularity of HIIT and start calling anything and everything that is intervals HIIT. Insanity is a great example of that.

OldAssDude

I think steady state cardio is better for improving cardio endurance.

A training effect is needed to improve cardio fitness level. I think the basic rule of thumb is to keep your heart in a cardio zone for a minimum of 20 minutes non stop and a minimum of 3 times per week to get a minimum training effect.

So if you do it for 30 to 60 minutes non stop 5 to 6 times per week you will get a much better training effect. As you increase your fitness level you can train in the higher heart rate zones (4/5 instead of 2/3) to get an even better training effect.

The thing about HIIT is that it gets your heart rate way up and then lets you stop before you start getting the training effect. But HIIT is good for other things.

Ways to know if your cardio fitness level is improving are that your resting heart rate will start becoming lower, and you will have to do more work to get into the cardio zone.

patslitzker

"High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating periods of intense anaerobic exercise with less intense recovery periods."

The work done during insanity fits that definition.

NorthCascades

rileysowner wrote: »

patslitzker wrote: »

StealthHealth wrote: »

I would be flabbergasted if there was anyone who was performing 45 mins of HIIT (45 mins of interval work maybe, HIIT - highly unlikely).

So, their 45 mins is likely to be steady state cardio which, although challenging, may not be as intense as your 15 mins HIT session.

nehaad88 wrote: »

Do you think my endurance is too low? Should I step it up? and how?

HIIT doesn't really test for or train endurance. It's a good way to pack "a lot" of exercise into a short time. If you want to improve endurance there is really nothing better than taking it slower and steady and working for longer. Personally, I wouldn't do that at the complete expense of the HIIT work but rather as a complement to it.

That said, if your goals are something other than being good at an endurance sport, event, or pastime (such as distance running) then you don't need to worry about endurance much (my opinion is that there are other fitness improvements that would take a higher priority for overall health).

The insanity program includes over 60 minutes of HIIT, so I'm sure there's some people who do it.

Insanity is an example of someone calling Interval Traing HIIT. They are different things.

I've been losing weight with my patented and trademarked Quesadillavals. This is the most delicious way to lose weight and get in great shape.

Do a high intensity interval of putting a tortilla on the stove, sprinkling shredded cheese on it, pouring hot sauce, and adding other fixings, then a rest interval of watching it cook. Really short, intense interval of getting it onto your plate, nother interval of preparing the next treat, then a rest interval to eat your masterpiece while the next one cooks.

You'll burn about 4,500 calories in 20 minutes with this workout because it's HIIT.

But you have to send me a check for $100.

Azdak

ronocnikral wrote: »

Timshel_ wrote: »

ronocnikral wrote: »

Timshel_ wrote: »

nehaad88 wrote: »

Here I am, huffing and puffing after 15 minutes of HIIT on the crosstrainer

HIIT is excellent for building aerobic capacity. Most programs, like those programs on equipment do a different variation of HIIT compared to the compact 10-15 routines you find in most sports med programs. So it makes sense you kinda washed out at about 15 minutes. That is the idea. You are doing it right.

My HIIT is simple. I do 15 second bleacher sprints with 30-45 second breaks between each sprint. I do 10 sets. By half way I am gasping and trying to talk myself into a minute break!. But pushing max VO2 is key. I also only do HIIT twice a week.

False. HIIT is excellent for building anaerobic capacity and diminishing aerobic capacity (for those who truly have a large aerobic base). People call HIIT different things, but if one is interested in growing their aerobic capacity, they should spend the time doing low intensity, long duration work.

HIIT works through anaerobic process but the effect is on VO2max, which is a large factor in endurance cardio activities for O2 uptake. And HIIT in training programs is not something that is done alone or over long duration. It is usually a supplemental program for 4 weeks that is rotated with steady state cardio.

I would recommend the OP do a bit of research (Google Scholar would be a good start) and look up the large collection on research for HIIT training effects on endurance cardio. Lots of good pointers you can grab from the research for how to make it work for you.

I can throw just as many studies showing an effect on VO2max doesn't impact performance in endurance events. Of course, that is for "highly trained athletes." If you just go to grunt out a couple stairs a couple times a week, you'll feel like your aerobic capacity is increasing, but it's really your anaerobic capacity. It doesn't really manifest itself until you try to do long events. Then try to do longer sessions on back to back days and you can't make it. Or if you do, you're destroyed for a couple days. But, if someone wants true aerobic endurance, it is spent long duration, low intensity. This may or may not be what people want with their "cardiovascular endurance."

Lastly, how are you quantitatively testing your VO2max "gains?" In a lab setting?

It's actually both. HIIT does increase "aerobic capacity" if by capacity we mean VO2max (which is the academic definition). In fact, it is a highly efficient way of increasing VO2 max. However, increased VO2max doesn't equate to increased endurance performance. One still needs aerobic base training and threshold training. Someone doing mostly HIIT might be able to pull off improved performances in 5k distances or lower, but would be dragging at distances longer than that.

So, again, it comes back to defining your terms.

In any case, while possible, HIIT is a poor choice fora beginner. A beginner will improve doing almost anything so there is no point beating yourself up.
Endurance workouts combined with appropriately structured interval workouts (not HIIT) is a better approach for most beginners.

Timshel_

ronocnikral wrote: »

I can throw just as many studies showing an effect on VO2max doesn't impact performance in endurance events.

The main indicator of cardio performance and enhancement is VO2max. It is generally accepted as the biggest indicator. Someone who starts gasping for breath quickly during a less intense workout has hit his max, and that is exactly what is improved in all cardio training. Research and work I do sees better performance benefit in short burst and duration cardio from HIIT activities used over time more than simple steady state cardio we have tried. Might not be what you believe works, but it certainly is not false as you claim.

I've done lab work, but that was years back. Steady state was a majority of it, but that was in the early 90's.

nehaad88

Thanks for all the awesome inputs guys.

I am taking away the following message from this thread:

1. continue with the strength traiing, increasing weights gradually
2. go slow with increasing length of HIIT
3. include long interval steady state cardio
4. and DONT compare myself with others..

I am doing HIIT and weights on alternate weekdays. I will find a couple of slots for steady state cardio over the weekend.

Thanks a ton.

ronocnikral

Timshel_ wrote: »

ronocnikral wrote: »

I can throw just as many studies showing an effect on VO2max doesn't impact performance in endurance events.

The main indicator of cardio performance and enhancement is VO2max. It is generally accepted as the biggest indicator. Someone who starts gasping for breath quickly during a less intense workout has hit his max, and that is exactly what is improved in all cardio training. Research and work I do sees better performance benefit in short burst and duration cardio from HIIT activities used over time more than simple steady state cardio we have tried. Might not be what you believe works, but it certainly is not false as you claim.

I've done lab work, but that was years back. Steady state was a majority of it, but that was in the early 90's.

It's not generally accepted that VO2max is the main indicator of cardio performance. I just read Jan Olbrecht's book, who trained swimmers who gold meals in rio in many events (interestingly enough he had athlete's win in the 100m and 10,000m). I don't recall ever reading in Olbrecht's book anything about measuring and focusing on increasing VO2max.

I do think we may be talking past each other a bit. If someone is going to speak broadly about "cardio training" and really doesn't have any true endurance aspirations, introducing HIIT early and too often probably doesn't really matter. One can train to run a marathon this way. Looking back, this is how my father trained for marathons and now the ol' man needs to live with the fact that he 3 or 4 times ran marathons 6 mins above his goal of 2:59.

Again, if one truly wants to train their aerobic system they need to do long duration, low intensity work. It takes months to progress, it takes hours of boring running, it's not sexy running 14 min miles at first, but it is what just about every world class athlete does - sprinters, marathoners, triathletes etc. In fact, most endurance athletes may use HIIT too sparingly toward the end because they don't want to risk injury or over training. Anyone who took biology in high school, learned everything the need to know about why this is (kreb's cycle - fast twitch vs slow twitch).

HIIT has it's place, for 95% of us, especially for those who can barely eek out 15 mins of HIIT, the place is months down the road. And even then, it should be used very sparingly (once per week).

Cylphin60

nehaad88 wrote: »

Thanks for all the awesome inputs guys.

I am taking away the following message from this thread:

1. continue with the strength traiing, increasing weights gradually
2. go slow with increasing length of HIIT
3. include long interval steady state cardio
4. and DONT compare myself with others..

I am doing HIIT and weights on alternate weekdays. I will find a couple of slots for steady state cardio over the weekend.

Thanks a ton.

This is just my $0.02...Strength training + HIIT + Cardio is going to be pretty taxing, maybe enough to discourage you.

I started with strength and mild cardio a year ago and have worked my way up from there. The pace of the 5x5 lifting program 3 days a week with stretching and cardio for 30 minutes 2 days a week gave my body plenty of opportunity for growth and gains PLUS more than enough time to rest my muscles. Be careful you don't overtrain, especially at the start.

Like I said, just my 2 cents.

kcjchang

ronocnikral wrote: »

It's not generally accepted that VO2max is the main indicator of cardio performance.

Sorry it is. The more importantly variable for endurance is how high of a percentage of VO2 Max one sustain continuously. Two people with identical VO2 Max, say 100 mL/(kg·min), the one who can sustain 90% of it will win out against the other at 70%.

ronocnikral wrote: »

I just read Jan Olbrecht's book, who trained swimmers who gold meals in rio in many events (interestingly enough he had athlete's win in the 100m and 10,000m). I don't recall ever reading in Olbrecht's book anything about measuring and focusing on increasing VO2max.

Could it be they are already at or near their genetic potential and the training is specific to winning their event? You do not get to compete to be in the world's stage without a massively developed base. Having an average or low VO2 Max will never get you there. It's like saying your family station-wagon can win a formula 1 race, but is it realistic?