VO2Max Run Interval Workouts for Triathletes (4 Weeks, Heart Rate)

Average Weekly Training Hours 00:51
Training Load By Week
Average Weekly Training Hours 00:51
Training Load By Week

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VO2Max (or maximal aerobic capacity) can be defined as the maximal rate at which an athlete can utilize oxygen during intense exercise. VO2Max intervals are very hard efforts that are typically 3-7 minutes in duration and represent the maximum amount of time that an individual can exercise at their VO2Max intensity.

Performing this type of interval workout will increase your aerobic capacity (body’s ability to use more oxygen) while both decreasing your level of acidosis and enhancing your tolerance to acidosis (burning feeling in the muscles).


This training plan contains one VO2Max interval run workout each week for four weeks and can be applied on any day of the week. Workouts progress in both interval duration and # of repetitions. Workouts are described in terms of both effort and as % of lactate threshold heart rate (LTHR). Workouts can be exported to compatible devices. Please allow up to 1 hour to complete each workout.


Questions? Please visit us on the web at enduranceworks.net or email David directly at: david@enduranceworks.net.

Training for a triathlon? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

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Sample Day 1
0:45:00
40.8TSS
VO2 Interval Workout #1

Warm Up
10' easy with 4 x 15”
strides (30” easy jog
in between)

5' steady, moderate effort

Interval Set:
3 x 4' @ VO2max effort (with 1' easy run + 1.5’ easy jog + 30” walk in between each)


Finish last 6' easy run

Notes:
VO2Max effort = RPE 8 out of 10
' = minutes
" = seconds

Sample Day 8
0:50:00
49.3TSS
VO2 Interval Workout #2

Warm Up
10' easy with 6 x 15”
strides (30” easy jog
in between)

5' steady, moderate effort

Interval Set:
4 x 4' @ VO2max effort (with 1' easy run + 1.5’ easy jog + 30” walk in between each)


Finish last 7' easy run

Notes:
VO2Max effort = RPE 8 out of 10
' = minutes
" = seconds

Sample Day 15
0:55:00
56TSS
VO2 Interval Workout #3

Warm Up
10' easy with 6 x 15”
strides (30” easy jog
in between)

5' steady, moderate effort

Interval Set:
1 x 5' @ VO2max

2 x 4' @ VO2max

2 x 3' @ VO2max
(with 1' easy run + 1.5’ easy jog + 30” walk in between each)


Finish last 6' easy run

Notes:
VO2Max effort = RPE 8 out of 10
' = minutes
" = seconds

Sample Day 22
0:55:00
59TSS
VO2 Interval Workout #4

Warm Up
10' easy with 6 x 15”
strides (30” easy jog
in between)

5' steady, moderate effort

Interval Set:
2 x 5' @ VO2max

1 x 4' @ VO2max

2 x 3.5' @ VO2max
(with 1' easy run + 1.5’ easy jog + 30” walk in between each)


Finish last 4' easy run

Notes:
VO2Max effort = RPE 8 out of 10
' = minutes
" = seconds

David Glover, MSE, MS, CSCS
|
ENDURANCEWORKS, LLC

Services:
Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal consulting to solve your unique endurance sports challenges.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon Training and Racing, Season Planning, Mental Skills Training and Exercise Physiology.