VO2 Max/ Zone 5 sprints
Warm up
Stretch
Continue with the warm up cardio, but increase your intensity/ speed until you are somewhere in Zone 4.
Then, as hard as you can and hold Zone 5 or 95% of your max HR for that activity
1 round is:
30 seconds hard as you can go, 30 seconds recovery
60 seconds hard as you can go, 60 seconds recovery
120 seconds hard as you can go, 120 seconds recovery
60 seconds hard as you can go, 60 seconds recovery
30 seconds hard as you can go, 30 seconds recovery
Total for 1 round 10 minutes
If you are new to VO2 max training, start with 1 round and don't be surprised if you can't hold the longer intervals at 95% max.
If you are experienced at VO2 max intervals, try to add one more each time this protocol comes around.
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.
Photo by sporlab on Unsplash
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