VO2 Max Interval Training: 4-Minute Power Push
Recommended Frequency:
Every week on Monday, Wednesday, Friday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Warm-up
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.
4-Minute V2 Max Interval
Perform a high-intensity 4-minute interval, maintaining a steady power output throughout. This interval is designed to push your V2 Max to its limits, improving your overall aerobic capacity.
First minute: Establish pace
Second minute: Maintain effort
Third minute: Push through
Final minute: All-out effort
Active Recovery
Perform light activity between intervals to aid in recovery and prepare for the next high-intensity effort.
Light activity
Cool-down
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.
Gradual intensity decrease
- 💪Injury preventionA proper warm-up helps reduce the risk of injury during high-intensity exercise.
- 💪Performance enhancementWarming up prepares your body for optimal performance during the main workout.
- 💪V2 Max improvementThis high-intensity interval specifically targets and improves your V2 Max, or maximal oxygen uptake.
- 💪Endurance enhancementPushing your limits in these intervals helps improve your overall endurance and stamina.
- 💪Enhanced recoveryActive recovery helps clear metabolic waste and prepare your body for the next interval.
- 💪Improved workout consistencyProper recovery between intervals allows for more consistent performance across multiple efforts.
- 💪Faster recoveryA proper cool-down helps your body transition from high-intensity work to rest, promoting faster recovery.
- 💪Reduced muscle sorenessGradually reducing intensity and stretching can help minimize post-workout muscle soreness.
What do I need to start this routine?