VO2 Max Trainer Workouts

If you're serious about your cardiovascular training, no measurement is as important as VO2 max, which represents the maximum amount of oxygen your body can use during exercise. Not all athletes undergo VO2 max training, but the rewards are well worth it. The higher your VO2 max, the longer and faster you'll be able to run, bike or swim. The best way to increase this is through interval training.

  1. The Basic Workout

    • The easiest and quickest VO2 max workout is to warm up for 10 minutes, run at the fastest pace you can maintain for six minutes, then cool down for 10 more minutes. If you find yourself short on time or just want to alter your routine, this workout is ideal. However, it is not the best or most efficient workout. Because maintaining top speed for such an extended period of time taxes your body's energy levels, if performed correctly you may find yourself exhausted and unable to continue further at the end.

    30/30 and 60/60 Intervals

    • The 30/30 and 60/60 intervals are perfect for runners at a medium fitness level or those new to VO2 max training. The 30/30 intervals begin with a low-key 10-minute warm-up, followed by a hard 30-second run, then an easy 30-second jog. Alternate the hard and easy runs as many times as you can, starting with at least 12 intervals. Ideally, you should aim to be able to do 20 of these. Once you find yourself consistently running 20 sets of 30/30 intervals, you may want to challenge yourself further with an even more intense workout. The 60/60 intervals are the same thing, but instead of 30 seconds, you sprint and jog for 60 seconds each. Begin with six intervals and build up to 10.

    Hill Intervals

    • If you're seeking to develop power, strength and speed, short hill intervals of 20 to 90 seconds each are great. However, for VO2 max training purposes, longer hill intervals are key. These are a great way to change up your routine because rather than focusing on short bursts of high intensity followed by an extended rest period, they introduce longer spurts of medium intensity exercise with a shorter rest period, enabling you to remain at 100-percent VO2 max for a greater duration of time. To start, choose the duration of each interval -- either two or three minutes. Then, after warming up with a 10-minute jog, run hard uphill for two or three minutes, then jog back down to your starting point and repeat. This is an extremely difficult workout and you must pace yourself so you can finish without slowing down. Runners at a medium fitness level should attempt a set of four at two minutes each or a set of three at three minutes each.

    Lactate Intervals

    • Lactate intervals, which focus on building up your lactate threshold, are one of the most challenging workouts you can do and should not be approached lightly. The higher your lactate threshold, the longer you'll be able to perform a high-intensity workout. Lactate threshold is when lactate begins to accumulate in the blood at a faster rate than it can be removed, resulting in the addition of unbuffered acid to the blood. The effects are immediate -- you'll feel as though you have to stop and vomit. Before beginning, consider building up your fitness with other types of interval training. Because lactate intervals rely on relatively accurate measurements of distance, they are best done on a track. Begin with a 10-minute warm-up. Run hard for 800 to 1,200 meters, which is two to three laps on a full-size track. Then jog for 400 meters, or one lap. In order to complete this workout, you should cover a total 5,000 meters in your fast runs.