Ylläpitovauhti

Ylläpitovauhti, meaning "maintenance pace" in Finnish, refers to a running pace that a runner can sustain for an extended period without excessive fatigue. It is a crucial concept in endurance training, as it forms the foundation for building aerobic capacity and improving overall running performance.

This pace is typically conversational, meaning a runner can speak in full sentences while maintaining it. It is not a sprinting pace or a hard effort, but rather a comfortable, sustainable rhythm. Training at ylläpitovauhti helps the body become more efficient at using oxygen, improving cardiovascular health and increasing the production of mitochondria, the energy powerhouses of cells.

Determining one's ylläpitovauhti can be done through various methods. Some runners use heart rate monitors, aiming for a specific percentage of their maximum heart rate, usually between 65-75%. Others rely on perceived exertion, listening to their body and maintaining a pace that feels "easy" or "comfortable." Race results from shorter distances can also be used with training calculators to estimate a suitable ylläpitovauhti.

Consistent training at ylläpitovauhti is beneficial for runners of all levels, from beginners looking to build a solid aerobic base to experienced marathoners aiming to improve their endurance and race times. It is a cornerstone of many training plans, often making up the bulk of weekly mileage.