Their VO2 max, The maximum amount of oxygen your body can use during dynamic exercise is an important measure of aerobic fitness. While it’s just one of many factors that determine athletic performance, improving your VO2 max can help you get faster. Short interval sessions are an effective way for runners of any level to target VO2 max and increase speed.
What kind of runners should do vo2max workouts? 🏃🏻💗#runningcoach #runchat #runningtips #vo2max #marathontraining #run #ultramarathon #ultratrail @Higher_Running @hoka #anysurfaceanydistance #tips pic.twitter.com/nnHGbiVkHL
— Sage Canaday (@SageCanaday) March 7, 2022
When running VO2 max intervals. shorts, it can be helpful to become familiar with effort running, especially if you’re wearing a watch (rather than a chest strap) to monitor your heart rate. Lagging your watch won’t accurately report your heart rate during the interval, so focus on running with great effort, as fast as you can while maintaining the same effort throughout your interval session.
This takes practice, so don’t worry if it’s hard to find the right rhythm at first. You can run these intervals on a track, road, or trail.
short interval training
While longer intervals and sprint intervals can also be used to increase VO2 max, these short intervals are a simple and quick way to get into the zone. Recovery time (try to keep moving) will probably feel too short.
Warm up with 10 minutes of easy running and try one of the following, adjusting the number of intervals according to your ability:
- 30 x 30 seconds hard with 15 seconds rest
- 20 x 40 seconds hard with 20 seconds rest
- 15 x 60 seconds hard with 30 seconds rest
Cool down with 10 minutes of easy running.
These workouts are made up of short intervals with very short active recoveries to maintain high oxygen consumption throughout the session. The first few intervals probably won’t feel overly strenuous, but the intervals will start to add up quickly, so you’ll feel exhausted by the time you’re done.
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