This program i based on R.C. Hickson`s famous article "Linear increase in aerobic power induced by a
strenuous program of endurance exercise". In his version the subjects did 6 hard days/week for 10weeks!. This plan is moderated to avoid fatigue and/or injuries. If done correctly, i strongly believe It will increase your VO2MAX and performance.
The weekly hours are few, but strenuous. So I recommend not to add any exercise.
I advice to alternate between loops and to use incline on a treadmill when running. The running part of the program is a "run as far as you can" approach, pacing is key here.
If you dont have a power meter, you can use heart rate in combination with rate of perceived exertion, Borg`s scale 6-20. If you do have a power meter you should also use heart rate and rate og perceived exertion. At the end of each 5min interval you should reach/be near your VO2MAX and therefore your heart rate and Borg should be 92-100% and 18-20.
Some days will be though, but tough times never last only tough people last ;)
If your wattage or pace is way to hard or way to easy, adjust the watts or the pace not the intensity. Try to hit 18-20 in Borg`s scale and try to finish every workout!
The week before "Operation VO2MAX" :
You should do a VO2MAX- and lactate profil test. If you can not, a max aerobic power (MAP) and max aerobic speed (MAS) test will do the trick.
MAP: This is easy. 5 min all out power test on your bike. Use a trainer and stay seated the entire test. Warm up for 15min, 5 min easy + 5 min moderate + 5min easy, then GO!
MAS: 5 min all out on a treadmill at 10% incline. IMPORTANT: the next MAS test must be done at the same treadmill. Warm up for 15min, 5 min easy + 5 min moderate + 5min easy, then GO!
Please send me feedback at trenerloekken@gmail.com!
Good luck!
Ulrich Løkken
Health and exercise physiologist and
Masters Degree student of applied exercise physiology at University Innland, Lillehammer.