• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • About
  • Training Plans
  • Courses
  • Books
  • Videos
Alp Fitness logo

Alp Fitness

Alpine Endurance Training

Strava   TrainingPeaks   Instagram   YouTube

VO2max Training Sample Week

Adam Hodges | November 28, 2022

Guide to Creating Your Training Plan Schedule Your Training Weeks VO2max Training Sample Week

Here is a sample VO2max training week based on the previous lesson’s training plan demo:

Sample Training Week

The training week consists of 3 ½ hours of training, including an optional 20-minute recovery run that could be replaced with a day off, recovery walk, or yoga if further recovery is needed.

Since VO2max training involves higher-intensity anaerobic work, the training week keeps the volume low, including the weekend long run, to allow for the higher intensity interval workouts.

There are two VO2max interval workouts during the week with two recovery days between. Assuming the subsequent VO2max week uses a similar daily schedule, there will be a recovery run, relatively short long run, and a rest day after this week’s second VO2max workout before the next VO2max workout. This spacing provides recovery time between those higher intensity sessions.

Advanced endurance athletes may opt for back-to-back days with VO2max intervals, followed by at least two recovery days. If trying this, schedule the harder of the two workouts on the first day.

Previous Topic
Back to Lesson
Next Topic

About Adam Hodges

Adam Hodges, PhD, is a trail runner, mountain endurance athlete, and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

Primary Sidebar

One Percent for the Planet Business Member logo

Colorado Triathlete Multisport Club

InsideTracker logo

Footer

Alp Fitness
Training Plans | Courses | Books | Videos

Calculators | Glossary | Newsletter

Search by Category

Race Calendars

Ultra-Running | Running | Cross Country Skiing | SkiMo | Triathlon | XTERRA | IRONMAN | UTMB World Series
Alp Multisport Publications
About | Meet the Coach | Contact

Terms of Use | Ads | Privacy Policy

Alp Multisport LLC
Boulder, Colorado
© 2009–2023


One Percent for the Planet Business Member logo

Login
Accessing this course requires a login. Please enter your credentials below!

Lost Your Password?