VO2max intervals: how to structure them
VO2max intervals raise your aerobic ceiling. Duration, recovery and sample sessions for running and cycling.
VO2max is the maximum amount of oxygen your body can use. VO2max intervals aim to accumulate time close to that maximum to push the ceiling up.
Interval length
Between 2 and 5 minutes is the classic range. Shorter doesn't give oxygen uptake time to reach the top; longer can't be sustained at that intensity.
Examples
- Running: 5 × 3 minutes at 3-5 km pace, with 2-3 minutes of easy jogging.
- Running: 6 × 800 m with 400 m recovery.
- Cycling: 5 × 4 minutes at 110-120% of FTP, with 4 easy minutes.
- Short format: 30 seconds hard and 15 easy, in sets of 10-13 repetitions.
Keys
- Total hard work is usually between 12 and 25 minutes.
- The last rep should be as good as the first. If not, you went out too fast.
- One such session a week is enough; two only in specific blocks.
Warm up well: 15-20 easy minutes and a few strides before the first rep.