Ok, you are getting a picture of what this training routine is all about. Maybe you have had sore legs in the beginning of this training program, but now you are getting familar with this kind of training so don’t worry. Yesterday we took a walk in the park, 30min with just a few VO2 max intervals, helping you to recover from the initial workouts in the VO2 Max Booster Program.
Time Effective VO2 Max Intervals
Hopefully your legs feel better today, because now we begin on the serious part of your 14 days trip towards a larger aerobic engine. Today’s workout will take you a step further and introduce you to a more comprehensive VO2 max interval session than you’ve tried before.
Day 6
Total time: 1hr training
10min incremental warm up
5min 70% VO2 max
3min 75% VO2 max
2min 80% VO2 max
5x(30+30sec) 100 / 50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min easy rolling
This is a super hard VO2 max interval session that will dramatically boost your VO2 max. It is time effective and guarenteed to change your view of what interval sessions can do for you. Go for it!
Next step: Day 7 – Avoid Failure Training (Did you miss Day 5?)
{ 1 comment… read it below or add one }
Just to be clear on the process?
5min 70% VO2 max
3min 75% VO2 max
2min 80% VO2 max
***Do you go right into the next step or shut it down for a few minutes before starting up again?
5x(30+30sec) 100 / 50% VO2 max
5min 50% *** Basically on the last interval of 30sec its 30sec+5mins VO2 max***
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min easy rolling
***The way I read it is to keep it rolling no full recovery until W/O is done?