OK, you are getting a picture of what this training routine is all about. Maybe you had sore legs at the beginning of this training program, but now you are getting familiar with this kind of training, so don’t worry. Yesterday you took a walk in the park: 30min with just a few VO2 max intervals helping you to recover from the initial workouts in the VO2 Max Booster Program.
Hopefully, your legs feel better today because now you will begin the serious part of your 14-day trip towards a larger aerobic engine. Today’s workout will take you a step further and introduce you to a more comprehensive VO2 max interval session than you’ve tried before.
Day 6
Total time: 1hr training
10min incremental warm-up
5min 70% VO2 max
3min 75% VO2 max
2min 80% VO2 max
5x(30+30sec) 100 / 50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min easy rolling
It is a super hard VO2 max interval session that dramatically boosts your VO2 max. It is time-effective and guaranteed to change your view of what interval sessions can do for you. Go for it!
Next step: Day 7 – Avoid Failure Training (Did you miss Day 5?)
Just to be clear on the process?
5min 70% VO2 max
3min 75% VO2 max
2min 80% VO2 max
***Do you go right into the next step or shut it down for a few minutes before starting up again?
5x(30+30sec) 100 / 50% VO2 max
5min 50% *** Basically on the last interval of 30sec its 30sec+5mins VO2 max***
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min 50%
5x(30+30sec) 100 /50% VO2 max
5min easy rolling
***The way I read it is to keep it rolling no full recovery until W/O is done?
@Steve – Just go right to the next step. You´re right about the 30/30s!
Hi, I am trying to your training plan just using a heart rate monitor, but what confuses me is what is exactly mean by 50% VO2, I don’t think it is 50% heart rate, maybe 50% of the difference between HR max and Heart rate sitting, so in my case HR max is about 178 and 72 for the bottom end, that being so, then 50% of VO2 should be about 178-52 = 126, am I correct or do I have it totally wrong?
Hi,
Any advice on the cadence to be used?
If i’m training to improve short climbs (5-10min) does it make sense to use a lower cadence to simulate climbing or should the strength aspect be trained separatly? Should I then have a week of rest and then target pure leg strength?
Thank you,