3 Running Workouts To Boost Your VO2 Max!

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3 Running Workouts To Boost Your VO2 Max!

Рет қаралды 75,637

Күн бұрын

The higher your VO2 max the fitter you are & therefore the faster you can run! This will involve some hard work but if you’re keen to improve your running speed it will be 100% worth the effort. We have 3 sessions to share with you that will help you boost your VO2 max 💪🏃‍♀️
1:02 - Workout 1: Race Pace
2:01 - Workout 2: Ladder
2:53 - Workout 3: 10k/HM Targets
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Пікірлер: 58

@gtn Жыл бұрын

Will you be including any of these sessions in your training plan? 🏃‍♂

@MrEckic Жыл бұрын

@lisapet160 Жыл бұрын

If it helps being faster on a bike, then yes. Will it?

@NitinVarshney_0308 Жыл бұрын

Yes , pyramid session looks different , I will include Near to the event !

@BigDickMark Жыл бұрын

What about very acrobatic sexual intercourse?

@bpotato3310 9 ай бұрын

i dot understand to be honest the session? can you explain?

@EmmaRobertson-iy8sw Жыл бұрын

I tried the first session on the treadmill a few days ago and it was a killer! Looking to complete my first 70.3 next year and recently had a baby so will be doing a lot more of this kind of training. Thanks GTN.

@pdonj7228 Жыл бұрын

the video starts at 1:30. the first 90 seconds is just waffle.

@MrTab666 Жыл бұрын

Would be a good GTN presenter challenge. Can we improve running vo2max? Start with some lab tests, six weeks of vo2 training then more tests ;-) go for it!

@EnigmaExplorersOriginal Жыл бұрын

Sounds brilliant. Will be incorporating these 3 sessions in my running routine. Thank you so much. Have a wonderful day.

@gtn Жыл бұрын

Nice work Saif! Keep it up 🙌

@NitinVarshney_0308 Жыл бұрын

Wow , I was waiting for VO2 Video , thanks for pyramids options , normally doing 10-12x of 1k repeats including 1min walk … recovering 1k tempo pace which I lost during a min walk .

@ehetlaios Жыл бұрын

I m training for a HM and I've done variation of the first the previous week.(6×1.000 at 5K pace with 2min recovery and after 5 min rest of this session 4×200m)

@gtn Жыл бұрын

Nice one! Good luck 🙌 Do you have a time in mind?

@ehetlaios Жыл бұрын

@@gtn under 2 hours, i ran 3 October 2:15 in windy conditions and uphill course, the next HM I'll run is in Μarch but to be honest in this races success is to finish. I'm planning to run 4-5 more HM and then try the classic Marathon as I'm Greek

@winklertribe5268 Жыл бұрын

These are long overdue in my training plan… so will be incorporating into my weekly running schedule.

@creativechimp03 Жыл бұрын

Great content, easy to understand and if anything gives a base for many people to add to/adjust. I’ll have a play with these variations. I’m unsure on 3k pace as it’s not a distance I run by itself so I’ll need to play around and see what I think that is for me.

@drorkoblenc7417 Жыл бұрын

I tried once the 1km running and 3' resting. Perfect session. But, I didn't know it existed. Well, I am probably going to give it a go.

@user-rl3ef4ju9k Жыл бұрын

VO2 max is not measuring efficiency. It's only about the amount of oxygen your body is able to use. So it's telling the size of your 'engine', nothing more. The performance you can deliver vs. VO2 max is efficiency.

@stevespyder 11 ай бұрын

The easiest way to improve your rating is to lose weight. VO2 max = maximum milliliters of oxygen consumed in 1 minute / body weight in kilograms. So if your fitness level is the same, but you weigh less, then your rating goes up!!! For example my current rating is 4125/75kg = 55. If I can lose 5kg, then 4125/70kg = 59.

@Sachin_Limbu Жыл бұрын

Would definitely give them a go. Thank you 🙇‍♂️

@KlemenSuligojTri Жыл бұрын

What's the point of that 10-minute threshold effort before VO2 efforts in workout 3?

@wyattnicholson3737 Жыл бұрын

I think the 10 minute tempo is a great way to prep the body for the work that is to come. It would not be a good idea to great straight into 3 min max efforts, even with a dynamic warm up before.

@EricCartmanFTW 5 ай бұрын

Session 2 changes depending on one's fitness level, vo2 max workouts are more effective in the 3-8 minutes range, if someone runs slower than 2km in 8 minutes, it serves more like a sustained threshold / tempo

@ironmantooltime Жыл бұрын

Go as fast as you can .... or as fast as you think you should given your propensity for injury. Sometimes "as fast as you can" is best saved for race day.

@faisala.247 Жыл бұрын

gonna try it.

@JonathanSmith87 Жыл бұрын

I do one interval session per week & always assumed increasing vo2 max would benefit even when training for a marathon? As its an indicator of aerobic fitness. I won't be stopping it anytime soon

@iggalan Жыл бұрын

Session 1 is 85 minutes long @ 4:00 Min / Km out of which 65 are rest (5 x 13 minutes rest). That doesn’t sound correct does it?

@richardmocnik6631 Жыл бұрын

Typing error for sure. in the vid he is saying 5 times 3min recovery

@markhansen4301 Жыл бұрын

Will def be giving these ago thank you!

@gtn Жыл бұрын

Awesome - which one are you taking on first? 💪

@markhansen4301 Жыл бұрын

@@gtn the first set( 5 by 1km ) but I'm scared of them all haha

@gtn Жыл бұрын

Nothing to fear, you'll feel great for doing them 🙌

@jovanzee5805 Жыл бұрын

You are gaining about 1000 people per week!

@bobmckenzie394 Жыл бұрын

A 18min 5k pace isn’t comparable to a 30min 5k pace…would these workouts work better being time based, rather than distance?

@stargazerbird Жыл бұрын

Yes

@atlosass Жыл бұрын

Great tough workouts!

@gtn Жыл бұрын

Will you be giving them a go? 👀

@atlosass Жыл бұрын

@@gtn you bet!

@gtn Жыл бұрын

@@atlosass Let us know if you start seeing any improvements 👀

@keirdoubas 3 ай бұрын

The first graphic for session 1, says 13minutes, not 3! oopsies

@ldimitrov Жыл бұрын

Hey, what does "rest" exactly mean? Does it mean you just stop and catch your breath, walk or run at a very slow pace? I've seen "recover" being mentioned in other videos/programs too but i'm not quite sure what exactly does that mean

@ironmantooltime Жыл бұрын

I definitely wouldn't stop. You'll notice a huge difference in cooling even if you're just walking. Generally the rest should be slower for faster intervals and a walk might be necessary in order to recover. Alternating pace on the other hand (keeping running at a lower pace) will help you to feel how much you need to recover during a race. If you're suffering you'll be able to feel when you've dialled it down and get a positive buzz from knowing "it's ok I'm recovering and can go again", such as after a hill. Walking rest obviously doesn't do that.

@ironmantooltime Жыл бұрын

"Recover" will generally mean recover you heart rate down. A good rule of thumb is feeling sick is in the red (zone 5) and comfortable but not easy conversation is easy or zone 2. The premise behind intervals is for your body to be at a certain pace for a total amount of time but for your average heart rate to be lower than for an equivalent continuous effort. By the end of the interval your heart rate may have spiked but the average will be lower because of the ramp up at the start of the interval. This all means intervals give your body a good training load without maxing out your cardio and having to take a longer rest afterwards. So, recovery between intervals is the time/pace required to achieve your target overall average heart rate for the whole set. I run a 5k at threshold say or 180bpm but I can do 5*1k @5k pace efforts with easy jog recovery and average 160 say. Same pace load, lower cardio load.

@johndunn3675 Жыл бұрын

As l live in Bath l always like to try and figure out where you are filming. Where was the introduction filmed? Near Southstoke?

@heatherfell_oly Жыл бұрын

Yes well spotted!

@dextere4616 Жыл бұрын

Would there be a difference doing these sessions on the road and on a treadmill?

@Dionysus784 10 ай бұрын

what is 10k, 5k, 3k pace???

@ataufiql97 Жыл бұрын

Is it ok to our heart?

@BonaRunNow 8 ай бұрын

My fav VO²Max session is fartlek. 💪💪💪

@freedomfighter8109 Жыл бұрын

Are you sure about 13' rest ??

@kleitosaliagas5668 Жыл бұрын

She said 3 minutes rest, but the slide said 13. It's 3.

@DTOWNRW16 10 ай бұрын

what is "vo2 max effort" in session 3?

@EricCartmanFTW 5 ай бұрын

vo2 max efforts are efforts that you could hold for max 3-8 minutes, since the rep length is 3 minutes (on the shorter end) it is typically faster than your 5k pace

@DTOWNRW16 5 ай бұрын

@EricCartmanFTW been doing them at 5k goal pace. Haven't done a 5k in a few years so kinda feeling it out

@miguelalonsoperez5609 2 ай бұрын

Humm, not very sure what you’re trying to do… VO2 max doesn’t impact speed, it is relevant on some aerobic dependent distances but is not at all a sprint velocity. Also is genetic dependent in great measure, so not super useful to work on exhaustively. Specially in triathletes which have to deal with long races (more into the pure aerobic pace and threshold). But suppose one wants to work at VO2 max: 3x 1000 or 4x 1000 is the way to go, the training you suggest is very injury related and inefficient as you spend a lot of time in anaerobic conditions without any proven benefits over 12-16 minutes (for example Jakob Ingebritsen workouts). From time to time one can work 8x 1000 but not so often, body take 4-5 days to full recovery so you can’t do any other intensive training on the week