VO2 Max Sprint:
Warm up doing some form or cardio you're going to use in the VO2 max protocol
Stretch
Continue with the cardio, but increase your intensity/ speed until you are somewhere in Zone 4.
Main Effort:
3 minutes as hard as you can/ hold Zone 5 or 95% of your max HR for that activity
2 minutes rest or active recovery
Repeat
If you are new to this, start with 2 reps, then try and add a rep each time.
Stop when you reach exhaustion/ can't keep the intensity high enough
Top tips:
1. Find a friend to suffer with. Makes it much easier when you can see someone else suffering as much as you are.
2. Know your zone 5 HR range and have your HR visible as you are working. For me, using a watch with a chest strap means I can put the watch where I can see it otherwise I tend to ease off and let my HR drop into Z4.
Warning:
Get checked out by your Doctor before doing any training, especially high intensity training. If you have a heart problem, working at high intensity could kill you.
This is a high intensity workout that will cause considerable fatigue. You have to earn your volume. Start small.
If you are new to this kind of training, push for the highest intensity you can manage, but limit the volume, this will limit the depth of your fatigue.
Photo by Clemens van Lay on Unsplash