VO₂max intervals — start position
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VO₂max intervals — end position
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Treadmill / Session / Advanced

VO₂max intervals

Short, hard intervals near your maximum aerobic speed. They raise the ceiling of your endurance.

Duration
≈ 40 min

The session

  1. Warm up: 12 min easy with 3 × 20 s faster at the end.
  2. 6 × 2 min hard (a pace you could hold for about 8–10 min), 1 min 30 s walk or slow jog between.
  3. Cool down: 10 min easy.

Tips

  • Slow the belt to a walk for the recoveries instead of jumping onto the side rails.
  • Hard, but you should finish the last interval at the same speed.

Good for

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