An interesting workout to increase VO2Max is in the Active.Com newsletter this week. Matt Fitzgerald writes about this workout developed by Veronique Billat, an exercise physiologist at the University of Ille in France.
The workout format she settled on was highly unorthodox, consisting of 30-second bursts at vVO2max separated by 30-second floats and repeated to failure (that is, until vVO2max can no longer be sustained for 30 seconds). In testing this format Billat found that some runners were able to amass more than 18 total minutes at VO2max, almost one third of it occurring during their jogging recoveries! A group of moderately fit runners increased their VO2max by 10% (that's huge) in just 8-10 weeks when they added twice weekly 30-30 sessions to their training.
Read the full article for all the details.
The average runner can accomplish much the same with a little less complications. The 3-day FIRST workout provides for the pace work on the track, the tempo workout on the trail/roads and the distance workout to build strength. This combination carefully executed should provide a similar improvement in a whole lot simpler process.
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