VO2 Max Interval Training: 8-Minute Endurance Challenge

VO2 Max Interval Training: 8-Minute Endurance Challenge

Recommended Frequency:

Every week on Thursday, Sunday

8-Minute VO₂ Max Interval Routine
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

8-Minute V2 Max Interval

8-Minute V2 Max Interval

12:00 PM
30m

Perform a high-intensity 8-minute interval, maintaining the highest steady power output you can sustain for the full duration. This longer interval challenges both your physical and mental endurance.

First 2 minutes: Establish sustainable pace

Timed Activities - 2m

Minutes 3-4: Maintain effort

Timed Activities - 2m

Minutes 5-6: Push through discomfort

Timed Activities - 2m

Final 2 minutes: All-out effort

Timed Activities - 2m
Active Recovery

Active Recovery

12:00 PM
30m

Perform light activity between intervals to aid in recovery and prepare for the next high-intensity effort.

Light activity

Timed Activities - 5m
Cool-down

Cool-down

12:00 PM
30m

Gradually reduce your effort to bring your heart rate and breathing back to normal. This helps your body transition out of the high-intensity work and begin the recovery process.

Simple Task

Gradual intensity decrease

Timed Activities - 10m
Warm-up

Warm-up

5:00 PM
15m

Prepare your body for the intense workout ahead with a thorough warm-up. This will help prevent injury and ensure you're ready to perform at your best during the intervals.

Simple Task
Simple Task
Simple Task
What You'll Get
  • 💪
    Injury prevention
    A proper warm-up helps reduce the risk of injury during high-intensity exercise.
  • 💪
    Performance enhancement
    Warming up prepares your body for optimal performance during the main workout.
  • 💪
    V2 Max and endurance improvement
    This longer interval challenges and improves both your V2 Max and overall endurance capacity.
  • 💪
    Mental toughness development
    Sustaining a high-intensity effort for 8 minutes builds mental resilience and focus.
  • 💪
    Enhanced recovery
    Active recovery helps clear metabolic waste and prepare your body for the next interval.
  • 💪
    Improved workout consistency
    Proper recovery between intervals allows for more consistent performance across multiple efforts.
  • 💪
    Faster recovery
    A proper cool-down helps your body transition from high-intensity work to rest, promoting faster recovery.
  • 💪
    Reduced muscle soreness
    Gradually reducing intensity and stretching can help minimize post-workout muscle soreness.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

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Try It Out, Adjust As You Go!
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