Back from a few week hiatus from VO2 max workouts, here’s a good treadmill workout to stress your high-end aerobic capacity and hopefully improve your VO2 max.
Warmup: 10-15 min easy pace
Workout: 8 x [1 min at RPE 8, then right into 30 sec at RPE 9-10 effort, passive rest for 90 sec as you dial down the treadmill back down to easy pace, resume easy jog until 90 sec is up]
Cooldown: 10-15 min easy pace
RPE= rate of perceived effort, think of these as percentages if that’s easier for you. 1 is laying on the couch watching the Chiefs lose, 10 is a max effort sprint.
The goal of this workout is to achieve 10-12 minutes of actual time at high intensity (RPE 8-10). The rest periods should allow your HR to recover somewhat, but not fully.
I plan to do this one outside today with a considerably longer warmup and cooldown. Enjoy!