Each type of workout has a particular purpose — that is, it targets a particular training effect. You will find a general description of the workout type below along with information about the parameters that can be adjusted. Adjust the workouts within the parameters provided to tailor to your unique circumstances and objectives. If you’d like structured TrainingPeaks workouts to use with your TrainingPeaks calendar, you can purchase the “Running – Workout Library.”
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
VO2max Workout Examples
- VO2 intervals 1-on/1-off x [12-24]
- VO2 intervals 2-on/2-off x [6-12]
- VO2 intervals 3-on/2-off x [4-8]
- VO2 intervals 4-on/3-off x [3-6]
- VO2 intervals 5-on/4-off x [2-5]
- VO2 Uphill intervals 1-on/1-off x [12-24]
- VO2 Uphill intervals 2-on/2-off x [6-12]
- VO2 Uphill intervals 3-on/2-off x [4-8]
- VO2 Uphill intervals 4-on/3-off x [3-6]
- VO2 Uphill intervals 5-on/4-off x [2-5]
- LT 8-on/2-off + VO2 4-on/3-off
- LT 10-on/2-off + VO2 5-on/4-off
- Track LT 1600m repeats + VO2 800m repeats