VO2 Max Interval Training: 3-Minute Power Burst

VO2 Max Interval Training: 3-Minute Power Burst

Recommended Frequency:

Every week on Tuesday, Saturday

VO₂ Max Improvement Routine
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You can customize this routine to suit your needs, so anything you don't like, change or skip it!

3-Minute V2 Max Interval

3-Minute V2 Max Interval

12:00 PM
30m

Perform a high-intensity 3-minute interval, maintaining the highest steady power output you can sustain for the full duration. This shorter interval allows for maximum effort, pushing your V2 Max to its absolute limits.

First minute: Establish maximum pace

Timed Activities - 1m

Second minute: Maintain maximum effort

Timed Activities - 1m

Final minute: All-out effort

Timed Activities - 1m
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 - 4m
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 - 5m
Warm-up

Warm-up

5:00 PM
10m

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.
  • 💪
    Maximal V2 Max improvement
    This shorter, more intense interval pushes your V2 Max to its absolute limits, potentially leading to greater improvements.
  • 💪
    Anaerobic capacity enhancement
    The high-intensity nature of this interval also helps improve your anaerobic capacity and power output.
  • 💪
    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?

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