VO2 MAX Intervals: Train Hard, Be Hard

We talked about finding your VO2 max now onto how to train in that zone. The benefits of training at such a high level is that it can actually help increase your VO2 max, helps your body tolerate lactic acid, and improves your bodies economy. If you are involved in a sport where you have high intensity rounds that last anywhere from 30 seconds to 3 minutes this type of anaerobic training can help your body keep up the intensity for the whole round and any round after.

There are two ways to train VO2 max both are at a 1:1 ratio. Depending on what you are training will determine which style of VO2 training you will do. There is the 30 sec work 30 sec rest, and 2-3 min work 2-3 min rest. Make sure you do a good warm-up before attempting this training. I recommend doing a 5-10 minute jog, then a short 2-3 minute rest well doing dynamic stretches before starting.

If you are involved in a sport or activity that is fast paced with frequent stops, like football. Try this VO2 max training:

  • Work: 30 seconds at ~100% VO2 max
  • Rest: 30 seconds at ~50% VO2 max
  • Intervals: 15-20
  • Frequency: 2-3 days per week

The other one which is a longer time of work and relief, but with less intervals. This is good for sports where the action lasts longer, like mixed martial arts, or basketball. Then try this VO2 max training

  • Work: 1-3 minutes at 90-100% VO2 max
  • Rest: 1-3 minutes at ~30% VO2 max
  • Intervals: 3-7
  • Frequency: 2-3 days per week

When doing the above training, your work and rest intervals are equal. If you have a 2 minute work period then your rest will also be 2 minutes. When you start this training try a 1 minute work 1 minute rest, and each week go up by 30 seconds

If you are looking to change up your running workouts a little try this. You don’t run for nearly as long, but you can burn a lot of calories, and continue to burn calories even after you are done until your body finally comes back down.

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Steven Moore About Steven Moore

Passionate Personal Fitness Trainer, and NASM Corrective Exercise Specialist at Blitz Conditioning. Prone to spurts of random nonsense. [Read my full bio]

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