VO2 Max Sprints:
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.
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.
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 Cara Fuller on Unsplash
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