{"id":7374,"date":"2026-09-23T13:28:19","date_gmt":"2026-09-23T12:28:19","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=7374"},"modified":"2026-09-25T13:36:48","modified_gmt":"2026-09-25T12:36:48","slug":"vo2max-i-trcanje","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2026\/09\/vo2max-i-trcanje\/","title":{"rendered":"VO2max i tr\u010danje"},"content":{"rendered":"<div  class='flex_column av-9vmdbi-8d1d89161b5686b5bd54c5c21985f80c av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-mugxidkr-2379ad1787cc32e009b21db229d7fd5a '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>VO2max, ili maksimalna potro\u0161nja kiseonika, predstavlja jedan od najva\u017enijih pokazatelja fizi\u010dke pripremljenosti i kardiovaskularnog kapaciteta trka\u010da. Jednostavno re\u010deno, to je maksimalna koli\u010dina kiseonika koju tvoje tijelo mo\u017ee da usmjeri iz vazduha, prenese kroz krvotok i iskoristi u mi\u0161i\u0107ima tokom napora maksimalnog intenziteta.<br \/>\nOvaj parametar direktno defini\u0161e gornju granicu tvog \u201eaerobnog motora\u201c.<\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-seqym-9288a3b61cf03263dc5285c3add642e3 av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mugxivik-d6a88cf9a69662477d92917d183f3bdd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><strong>Za\u0161to je VO2max jedan od klju\u010dnih parametara u tr\u010danju?<\/strong><\/h5>\n<p>Iako visoka vrijednost ne garantuje automatski pobjedu na trci \u2014 jer na rezultat uti\u010du i trka\u010dka ekonomija, mentalna snaga i aerobni prag \u2014 VO2max postavlja plafon tvojih mogu\u0107nosti:<\/p>\n<ul>\n<li><strong>Ve\u0107i motor: <\/strong>\u0160to je VO2max ve\u0107i, to tvoje tijelo mo\u017ee proizvesti vi\u0161e energije putem aerobnih procesa (uz prisustvo kiseonika).<\/li>\n<li><strong>Lak\u0161i tempo na trci: <\/strong>Trka\u010d sa ve\u0107im VO2max kapacitetom mo\u017ee tr\u010dati br\u017ee pri manjem procentu svog maksimalnog napora, \u010dime odla\u017ee zamor i lak\u0161e odr\u017eava \u017eeljeni ritam.<\/li>\n<\/ul>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mugxk4se-e2b6970724d53960653354a8b63b3820 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><strong>Sportovi i sportisti sa najve\u0107im VO2max vrijednostima<\/strong><\/h5>\n<p>Iako je VO2max u velikoj mjeri genetski uslovljen (izme\u0111u 50% i 70%), on se mo\u017ee zna\u010dajno unaprijediti adekvatnim sistemom treninga. Najvi\u0161e izmjerene vrijednosti redovno se bilje\u017ee u sportovima koji aktiviraju velike grupe mi\u0161i\u0107a tokom du\u017eeg vremenskog perioda:<\/p>\n<p><strong>Sportovi sa najvi\u0161im prosje\u010dnim vrijednostima: <\/strong>Nordijsko skijanje, veslanje, biciklizam i ultra-trejl tr\u010danje.<\/p>\n<p><strong>Poznati sportisti sa rekordnim vrijednostima:<\/strong><\/p>\n<ul>\n<li><strong>Oskar Svendsen (nordijsko skijanje \/ biciklizam): <\/strong>Dr\u017ei nezvani\u010dni rekord sa vrijedno\u0161\u0107u od 97.5 ml\/kg\/min.<\/li>\n<li><strong>Kilian Jornet (planinsko i ultra tr\u010danje): <\/strong>Jedan od najdominantnijih outdoor sportista sa dokumentovanim VO2max oko 85\u201390 ml\/kg\/min.<\/li>\n<li><strong>Bj\u00f8rn D\u00e6hlie (nordijsko skijanje): <\/strong>Legendarni norve\u0161ki olimpijac sa izmjerenih 96 ml\/kg\/min.<\/li>\n<\/ul>\n<p><em>Za kontekst: Prosje\u010dan rekreativni trka\u010d kre\u0107e se u rasponu od 40 do 50 ml\/kg\/min, dok vrhunski maratonci obi\u010dno imaju izme\u0111u 70 i 85 ml\/kg\/min.<\/em><\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-av_one_full-048119fdb636ea3d70edc0b975509c6c av_one_full  avia-builder-el-5  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mugxxp30-99f2a9626a4af8ce780430a38fdb5e8b\">\n.avia-image-container.av-mugxxp30-99f2a9626a4af8ce780430a38fdb5e8b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mugxxp30-99f2a9626a4af8ce780430a38fdb5e8b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mugxxp30-99f2a9626a4af8ce780430a38fdb5e8b av-styling- avia-align-center  avia-builder-el-6  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-7377 avia-img-lazy-loading-not-7377 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/7.jpg\" alt='' title='7'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/7.jpg 1500w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/7-300x126.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/7-1030x433.jpg 1030w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/7-768x323.jpg 768w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2026\/09\/7-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div><div  class='flex_column av-5bd38e-919bece5f1a6c13380dd3e2046ecba22 av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mugxkp03-acc6b9ddb9f02da071cf070e84d79d5f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Kako raste VO2max i koji su najbolji treninzi<\/strong><\/p>\n<p>Fiziolo\u0161ki, VO2max raste kroz dva glavna mehanizma:<\/p>\n<ol>\n<li><strong> Centralni adaptivni odgovori: <\/strong>Pove\u0107anje udarnog volumena srca (srce pumpa vi\u0161e krvi po otkucaju) i ve\u0107a elasti\u010dnost krvnih sudova.<\/li>\n<li><strong> Periferni adaptivni odgovori: <\/strong>Pove\u0107anje broja kapilara u mi\u0161i\u0107ima i gustine mitohondrija (\u201eelektrana\u201c u \u0107eliji koje prera\u0111uju kiseonik u energiju).<\/li>\n<\/ol>\n<p>Da bi se ovi procesi aktivirali, potrebno je stimulisati tijelo u zoni od 90% do 100% maksimalnog pulsa.<\/p>\n<\/div><\/section><\/div><\/p>\n<div  class='flex_column av-7omshq-875d5a03d40e4ca0ec2b94721218eeae av_one_full  avia-builder-el-9  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-5jwvha-e84376e671c5f9f07da889ab84579392 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><table>\n<tbody>\n<tr>\n<td width=\"134\"><strong>Tip treninga<\/strong><\/td>\n<td width=\"221\"><strong>Struktura sesije<\/strong><\/td>\n<td width=\"269\"><strong>Svrha i fokus<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"134\"><strong>Klasi\u010dni VO2max intervali<\/strong><\/td>\n<td width=\"221\">4 do 6 ponavljanja po 3\u20134 minuta u ritmu trke na 3 km do 5 km, uz jednako vrijeme pauze (d\u017eoging).<\/td>\n<td width=\"269\">Provesti ukupno 15\u201320 minuta u ciljnoj VO2max zoni bez akumulacije ja\u010de koli\u010dine laktata<\/td>\n<\/tr>\n<tr>\n<td width=\"134\"><strong>Norve\u0161ki 4&#215;4 intervali<\/strong><\/td>\n<td width=\"221\">4 ponavljanja po 4 minuta visokog intenziteta (90\u201395% HRmax), sa 3 minuta aktivnog oporavka izme\u0111u.<\/td>\n<td width=\"269\">Izuzetno efikasan \u201cprotokol\u201d za pove\u0107anje udarnog volumena srca.<\/td>\n<\/tr>\n<tr>\n<td width=\"134\"><strong>Brdski intervali<\/strong><\/td>\n<td width=\"221\">6 do 8 ponavljanja po 2 minuta jakog tr\u010danja na jacim usponima (10% i ja\u010de), sa spu\u0161tanjem do starta kao dovoljno dugom pauzom.<\/td>\n<td width=\"269\">Smanjuje udarni stres na zglobove i mi\u0161i\u0107e dok istovremeno optere\u0107uje kardiovaskularni sistem do maksimuma.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/section><\/div>\n<div  class='flex_column av-4187ke-0355378d48f536c8bc1ad542489efd43 av_one_full  avia-builder-el-11  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mugxmsq6-6a8baa91ce4b7a0e1e30f29b78e83e1f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h5><strong>Uticaj nadmorske visine na VO2max<\/strong><\/h5>\n<p>Na ve\u0107im nadmorskim visinama gustina vazduha i parcijalni pritisak kiseonika opadaju. Iako je procenat kiseonika u vazduhu uvijek oko 21%, manji pritisak ote\u017eava prelazak kiseonika iz plu\u0107a u krvotok.<\/p>\n<ul>\n<li><strong>Trenutni pad performansi: <\/strong>Na svakih 1.000 metara iznad 1.500m nadmorske visine, VO2max opada za otprilike 6% do 8%. Zbog toga je isti tempo na visini fiziolo\u0161ki znatno te\u017ei nego na nivou mora.<\/li>\n<li><strong>Dugoro\u010dne adaptacije: <\/strong>Boravak i trening na visini podsti\u010du bubrege da lu\u010de hormon eritroprotein (EPO), koji stimuli\u0161e proizvodnju crvenih krvnih zrnaca (hemoglobina). Kada se trka\u010d vrati na ni\u017eu visinu, pove\u0107ani kapacitet krvi za prenos kiseonika privremeno podi\u017ee VO2max i pobolj\u0161ava izdr\u017eljivost.<\/li>\n<\/ul>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mugxn82y-6273f96a9446b67310ee65143301a4bd '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ff0000\"><strong>Naj\u010de\u0161\u0107a gre\u0161ka <\/strong><\/span>prilikom formiranja plana treninga za jedno takmicenje u npr. Polumaratonu \u00a0jeste veliki broj sesija sa akcentom upravo na VO2maxu a zanemarivanjem osnova kao sto su gra\u0111enje kardio vaskularnog sistema u nizim zonama tr\u010danja, treninzi du\u017eine kao i vje\u017ebe snage.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-2p4666-f9956df62589972a114bf64c9560e034 av_one_full  avia-builder-el-14  el_after_av_one_full  el_before_av_one_full  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-mugxnjm7-d4816ebc01d508a9dd998296b1e93242 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong><em>Upravljanje VO2max treninzima kroz pametan periodizacijski plan osigurava napredak bez rizika od pretreniranosti ili povreda.<\/em><\/strong><\/p>\n<\/div><\/section><\/div>\n<div  class='flex_column av-41zuxq-fcc4adb0e69ec02b20e6a5902991a486 av_one_full  avia-builder-el-16  el_after_av_one_full  avia-builder-el-last  first flex_column_div  column-top-margin'     ><section  class='av_textblock_section av-2s5wse-b378ff109a499cf028625cf14c76e5cf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: right\">Autori \u010dlanka: Road Runners Montenegro<\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":33,"featured_media":7378,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":1,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svako i svugdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":104,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"}],"tags":[],"class_list":["post-7374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>VO2max i tr\u010danje - Intersport Blog ME<\/title>\n<meta name=\"description\" content=\"\u0160ta je VO2max i kako uti\u010de na tr\u010danje? 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