Daily Programming – FitSpring

VO2 Max/ Zone 5 workout 2
This workout will increase your VO2 max (aerobic capacity) and reduce your chances dying.
Expect it to feel horrible

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 development + Spinal stability training: 3 sets of the Professor McGill's big three – The best core training for stability, injury prevention & pain reduction you can do
10-30s McGill Sit up holds https://buff.ly/48J6c5M
Max Side Plank e/s https://buff.ly/4bX8u4d
5 x Bird Dog, e/s https://buff.ly/3IuDevZ

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, Zone 5 workout 2:
As hard as you can and hold Zone 5 or 95% of your max HR for that activity
If you can, run. If you can't run, row or bike

1 round is:
3:00 Z5, as hard as you can go /2:00 either active recovery or rest
2:00 Z5, as hard as you can go /1:20 either active recovery or rest
1:00 Z5, as hard as you can go /0.40 either active recovery or rest
0.45 Z5, as hard as you can go /0.30 either active recovery or rest
0.30 Z5, as hard as you can go /0.20 either active recovery or rest
Take a 4 minute rest between rounds
Active recovery means doing the thing you've just done, but very very gently, could be a walk or a slow job for example

Scaling:
If you are new to VO2 max workouts, start with 1 round.
Try to add a round each month until you are at 6 rounds.
If you're experienced at VO2 Max workouts, then repeat until fatigue stops you hitting Zone 5

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.

Photo by <a href="https://buff.ly/3VrNsEv">Massimo Sartirana</a> on <a href="https://buff.ly/4eiHptw">Unsplash</a>