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VO2max Training

Adam Hodges | November 28, 2022

Guide to Creating Your Training Plan Overview of Training Phases VO2max Training

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.

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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.

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