VO2max training involves higher-intensity anaerobic work. Now you are working beyond your lactate threshold to increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance. These workouts are at the opposite end of the continuum from the endurance workouts.
During this training phase, your key higher-intensity sessions consist of work intervals of 1-6 minutes in duration with a recovery interval equal to or slightly less than the work interval. For example, after you’re warmed up, you might do 4 x 3 minutes in the “uncomfortably hard” zone with 2 minutes easy recovery between. Total time at intensity for these workouts can range from 12-24 minutes.
For the “uncomfortably hard” VO2max intervals, you will need to breathe through your mouth. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.
Aside from these key intensity workouts, the bulk of your training during this and any phase includes endurance workouts in the “conversational” zone and recovery workouts in the “easy” zone.
VO2max training might span 3-6 weeks in your training plan.
VO2max Training: Key Workouts
The key workouts during VO2max training, as illustrated below, are VO2max workouts. Endurance workouts and recovery workouts are also used.
VO2max Workouts
VO2max workouts are higher intensity anaerobic workouts used to increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance. These are key workouts during the VO2max training phase. VO2max intervals are short but intense. They are “uncomfortably hard” and require more recovery between the intervals and between the days when you do these workouts. You’ll typically want to schedule 1-2 days of recovery workouts between VO2max interval workouts (two days with three sleep cycles is ideal).
Uncomfortably Hard (VO2max) Zone:
- Intensity: At your VO2max
- Heart Rate: 103-106% of lactate threshold heart rate (LTHR)
- Power: 106-120% of functional threshold power (FTPw)
- Pace: 90-96% of functional threshold pace (FTPa)
Total Time at Intensity: 12-24 minutes
Interval Time: 1-6 minutes
Work to Rest Ratio: Equal to or slightly less than work interval
How Often: 2-3 workouts per week during VO2max training phase
Purpose: Used to increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
Sample Workout: 60-minute run with 3 x 3-on/2-off VO2max intervals