3 Running Workouts To Boost Your VO2 Max!
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- เผยแพร่เมื่อ 7 พ.ย. 2022
- The higher your VO2 max the fitter you are & therefore the faster you can run! This will involve some hard work but if you’re keen to improve your running speed it will be 100% worth the effort. We have 3 sessions to share with you that will help you boost your VO2 max 💪🏃♀️
1:02 - Workout 1: Race Pace
2:01 - Workout 2: Ladder
2:53 - Workout 3: 10k/HM Targets
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Will you be including any of these sessions in your training plan? 🏃♂
No
If it helps being faster on a bike, then yes. Will it?
Yes , pyramid session looks different , I will include Near to the event !
What about very acrobatic sexual intercourse?
i dot understand to be honest the session? can you explain?
I tried the first session on the treadmill a few days ago and it was a killer! Looking to complete my first 70.3 next year and recently had a baby so will be doing a lot more of this kind of training. Thanks GTN.
Great content, easy to understand and if anything gives a base for many people to add to/adjust. I’ll have a play with these variations. I’m unsure on 3k pace as it’s not a distance I run by itself so I’ll need to play around and see what I think that is for me.
Would be a good GTN presenter challenge. Can we improve running vo2max? Start with some lab tests, six weeks of vo2 training then more tests ;-) go for it!
Would definitely give them a go. Thank you 🙇♂️
These are long overdue in my training plan… so will be incorporating into my weekly running schedule.
Wow , I was waiting for VO2 Video , thanks for pyramids options , normally doing 10-12x of 1k repeats including 1min walk … recovering 1k tempo pace which I lost during a min walk .
Sounds brilliant. Will be incorporating these 3 sessions in my running routine. Thank you so much. Have a wonderful day.
Nice work Saif! Keep it up 🙌
gonna try it.
I tried once the 1km running and 3' resting. Perfect session. But, I didn't know it existed. Well, I am probably going to give it a go.
What's the point of that 10-minute threshold effort before VO2 efforts in workout 3?
I think the 10 minute tempo is a great way to prep the body for the work that is to come. It would not be a good idea to great straight into 3 min max efforts, even with a dynamic warm up before.
VO2 max is not measuring efficiency. It's only about the amount of oxygen your body is able to use. So it's telling the size of your 'engine', nothing more.
The performance you can deliver vs. VO2 max is efficiency.
I m training for a HM and I've done variation of the first the previous week.(6×1.000 at 5K pace with 2min recovery and after 5 min rest of this session 4×200m)
Nice one! Good luck 🙌 Do you have a time in mind?
@@gtn under 2 hours, i ran 3 October 2:15 in windy conditions and uphill course, the next HM I'll run is in Μarch but to be honest in this races success is to finish. I'm planning to run 4-5 more HM and then try the classic Marathon as I'm Greek
Will def be giving these ago thank you!
Awesome - which one are you taking on first? 💪
@@gtn the first set( 5 by 1km ) but I'm scared of them all haha
Nothing to fear, you'll feel great for doing them 🙌
Would there be a difference doing these sessions on the road and on a treadmill?
I do one interval session per week & always assumed increasing vo2 max would benefit even when training for a marathon? As its an indicator of aerobic fitness. I won't be stopping it anytime soon
You are gaining about 1000 people per week!
Great tough workouts!
Will you be giving them a go? 👀
@@gtn you bet!
@@atlosass Let us know if you start seeing any improvements 👀
As l live in Bath l always like to try and figure out where you are filming. Where was the introduction filmed? Near Southstoke?
Yes well spotted!
Session 2 changes depending on one's fitness level, vo2 max workouts are more effective in the 3-8 minutes range, if someone runs slower than 2km in 8 minutes, it serves more like a sustained threshold / tempo
Session 1 is 85 minutes long @ 4:00 Min / Km out of which 65 are rest (5 x 13 minutes rest). That doesn’t sound correct does it?
Typing error for sure. in the vid he is saying 5 times 3min recovery
what is 10k, 5k, 3k pace???
Hey, what does "rest" exactly mean? Does it mean you just stop and catch your breath, walk or run at a very slow pace? I've seen "recover" being mentioned in other videos/programs too but i'm not quite sure what exactly does that mean
I definitely wouldn't stop. You'll notice a huge difference in cooling even if you're just walking. Generally the rest should be slower for faster intervals and a walk might be necessary in order to recover. Alternating pace on the other hand (keeping running at a lower pace) will help you to feel how much you need to recover during a race. If you're suffering you'll be able to feel when you've dialled it down and get a positive buzz from knowing "it's ok I'm recovering and can go again", such as after a hill. Walking rest obviously doesn't do that.
"Recover" will generally mean recover you heart rate down. A good rule of thumb is feeling sick is in the red (zone 5) and comfortable but not easy conversation is easy or zone 2. The premise behind intervals is for your body to be at a certain pace for a total amount of time but for your average heart rate to be lower than for an equivalent continuous effort. By the end of the interval your heart rate may have spiked but the average will be lower because of the ramp up at the start of the interval. This all means intervals give your body a good training load without maxing out your cardio and having to take a longer rest afterwards. So, recovery between intervals is the time/pace required to achieve your target overall average heart rate for the whole set. I run a 5k at threshold say or 180bpm but I can do 5*1k @5k pace efforts with easy jog recovery and average 160 say. Same pace load, lower cardio load.
Go as fast as you can .... or as fast as you think you should given your propensity for injury. Sometimes "as fast as you can" is best saved for race day.
A 18min 5k pace isn’t comparable to a 30min 5k pace…would these workouts work better being time based, rather than distance?
Yes
The first graphic for session 1, says 13minutes, not 3! oopsies
Is it ok to our heart?
My fav VO²Max session is fartlek. 💪💪💪
the video starts at 1:30. the first 90 seconds is just waffle.
Are you sure about 13' rest ??
She said 3 minutes rest, but the slide said 13. It's 3.
The easiest way to improve your rating is to lose weight. VO2 max = maximum milliliters of oxygen consumed in 1 minute / body weight in kilograms. So if your fitness level is the same, but you weigh less, then your rating goes up!!! For example my current rating is 4125/75kg = 55. If I can lose 5kg, then 4125/70kg = 59.
what is "vo2 max effort" in session 3?
vo2 max efforts are efforts that you could hold for max 3-8 minutes, since the rep length is 3 minutes (on the shorter end) it is typically faster than your 5k pace
@EricCartmanFTW been doing them at 5k goal pace. Haven't done a 5k in a few years so kinda feeling it out
Hmm, I rather do fartleks uphill . . . and I mean UPHILL, Caribbean hill types
Basically only long intervals…
Humm, not very sure what you’re trying to do…
VO2 max doesn’t impact speed, it is relevant on some aerobic dependent distances but is not at all a sprint velocity. Also is genetic dependent in great measure, so not super useful to work on exhaustively. Specially in triathletes which have to deal with long races (more into the pure aerobic pace and threshold).
But suppose one wants to work at VO2 max: 3x 1000 or 4x 1000 is the way to go, the training you suggest is very injury related and inefficient as you spend a lot of time in anaerobic conditions without any proven benefits over 12-16 minutes (for example Jakob Ingebritsen workouts).
From time to time one can work 8x 1000 but not so often, body take 4-5 days to full recovery so you can’t do any other intensive training on the week