VO2 Max/ Zone 5 workout:
Warm up/ Tissue prep/ Core
3 mins of gentle cardio pulse raiser, use the same modality you are going to use in the workout.
Core:
McGill Sit up 5-30 seconds x 4 hand/ leg combinations
Side plank max duration e/s, scale to use your knee if needed
Bird dogs x 10
Stretch
Jump back on the cardio and build up to zone 3-4 for a couple of minutes. Building up here makes it easier to get to zone 5 quickly when you start your max intervals.
Main Effort, VO2 max workout 3:
4 minutes of Zone 5 as hard as you can go, 4 minutes recovery
The first round is the worst. Keep going!
Scaling:
Small: 1-2 rounds.
Medium 2-3 rounds.
Large 4-5 rounds – this is the recommended minimum
XL 6 rounds
If you do fewer than 6 rounds, consider dropping intensity to Zone 2-3 for the remainder of this 48 minute workout if you are not able to do all
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