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VO2 Max Booster Program – Time Effective VO2 Max Intervals

May 6, 2009 by Jesper Bondo Medhus 3 Comments

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OK, you are getting a picture of what this training routine is all about. Maybe you had sore legs at the beginning of this training program, but now you are getting familiar with this kind of training so don’t worry. Yesterday you 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.

Hopefully your legs feel better today because now you are going to begin the serious part of your 14-day 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 guaranteed 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?)

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About Jesper Bondo Medhus

I am a medical doctor with a special interest in cycling training. I work at the Hospital of Vejle using clinical physiology and nuclear medicine to diagnose cancer and heart patients. I have written two e-books: Time Effective Cycling Training and 12-Week Winter Training Program.

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Comments

  1. Steve says

    April 13, 2010 at 12:59 am

    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?

  2. Jesper Bondo Medhus says

    October 22, 2010 at 10:23 am

    @Steve – Just go right to the next step. You´re right about the 30/30s!

  3. Rob Seaburn says

    November 19, 2012 at 4:40 am

    Hi, I am trying to your training plan just using a heart rate monitor, but what confuses me is what is exactly mean by 50% VO2, I don’t think it is 50% heart rate, maybe 50% of the difference between HR max and Heart rate sitting, so in my case HR max is about 178 and 72 for the bottom end, that being so, then 50% of VO2 should be about 178-52 = 126, am I correct or do I have it totally wrong?

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