What is a good aerobic efficiency value?

Elite marathon runners typically consume 180-200 mL O2/kg/km. Recreational runners may be at 220-250 mL/kg/km. Lower is better because it means less oxygen is needed per unit of distance.

How can I improve running economy?

Strength training especially plyometrics, improving running form, increasing weekly mileage gradually, and wearing more efficient footwear all improve running economy.

How is aerobic efficiency measured?

In a lab, VO2 at a given pace is divided by that pace in km/min. In the field, it can be estimated from heart rate at a known pace compared to VO2max test data.

Aerobic Efficiency (Running Economy) Calculator

Calculate aerobic efficiency as mL O2 consumed per kilogram per kilometer. Lower values indicate greater running economy.

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Frequently Asked Questions

What is a good aerobic efficiency value?

How can I improve running economy?

How is aerobic efficiency measured?