VO2 Max Running Session

July 12, 2023

VO2 Max Running Session


This week’s workout is designed to target and improve your VO2 max, helping you enhance your cardiovascular fitness and endurance as a dedicated endurance athlete. The session includes a warm-up, a challenging main set, and a cool-down to ensure a comprehensive workout experience.

Get ready to push your limits and take your running performance to the next level!


Start with a 5-10 minute brisk walk or light jog to gradually increase your heart rate and warm up your muscles.

Follow the initial warm-up with dynamic stretches, focusing on key running muscles such as calves, hamstrings, quadriceps, and hip flexors. Perform exercises like leg swings, walking lunges, high knees, and butt kicks to loosen up your body.

Main Set:


Run at a high intensity (around 90-95% of your maximum effort) for 3 minutes.

Follow each intense interval with an active recovery period of 1 minute, where you jog or walk at a comfortable pace.

Repeat this sequence for a total of 5 sets, maintaining a consistent effort throughout.

Hill Repeats:

Find a hill with a moderate incline (around 6-8% gradient) that takes approximately 60-90 seconds to climb.

Sprint up the hill at maximum effort, focusing on a strong, controlled stride and pumping your arms.

Once you reach the top, walk or jog back down as your recovery.

Perform 6-8 hill repeats, allowing yourself to fully recover between each repeat.


After completing the main set, gradually decrease your pace to a comfortable jog or brisk walk.

Follow this with static stretches to improve flexibility and promote recovery. Focus on stretching your quads, hamstrings, calves, and hip flexors. Hold each stretch for 20-30 seconds.

Remember, it’s essential to listen to your body throughout the workout. Adjust the intensity and duration based on your current fitness level and gradually progress as you become more comfortable with the workout. Stay hydrated, maintain proper form, and enjoy the challenging session.

Start Your Triathlon Coaching Journey Today

If you’re ready to take your training to the next level with dedicated triathlon coaches who want to see you succeed in your chosen event, get in touch with ReadyToTri. With over 12 years experience as athletes ourselves, and 5 years helping athletes prepare for their triathlon, we’re the support system you need to reach the next level.

To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.

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