The Breakdown: VO2 Max
Recently, I came across a question on Instagram that inspired me to dive deeper into VO2 max training:
What’s the most effective workout to build VO2 max?
A) 12 x 1 min
B) 4 x 3 min
C) 3 x 10 min
This question was inspired by the VO2 max section of Jason Koop’s excellent book Training Essentials for Ultrarunning. In it, Koop explains:
“Intervals need to be long enough to achieve AND sustain an effort above 90% of your current VO2 max, which takes anywhere from 60 to 90 seconds, while not being too long that the runner paces the interval at a lower intensity.”
I think most people familiar with VO2 max training would likely suggest 4 x 3 min intervals, and while I generally agree with this approach, the reality is that individual fitness is nuanced. Social media tends to flatten these discussions, presenting training advice as matter-of-fact. While these workouts can do wonders, blindly adopting them without considering your current fitness level can lead to an undesirable result.
So let’s dive deeper and break it down, keeping the above three workouts as our focus.
Breaking Down VO2 Max Workouts
12 x 1 Min at VO2 Max Intensity
Target: Short, high-intensity intervals.
Intensity: Close to maximum effort (Zone 5, ~90-100% of VO2 max).
Recovery: 1-minute rest or equal recovery.
Effectiveness:
Ideal for beginners or runners building speed and efficiency.
High neuromuscular demand, great for improving turnover and leg strength.
Maximizes time spent at VO2 max intensity in manageable bursts.
4 x 3 Min at VO2 Max Intensity
Target: Mid-length intervals at sustained VO2 max effort.
Intensity: ~90-95% of VO2 max (Zone 5).
Recovery: 2-3 minutes jog recovery.
Effectiveness:
Strikes a balance between intensity and duration.
Ideal for most athletes, especially in early- to mid-season training.
Improves oxygen delivery and utilization over a longer period.
3 x 10 Min at Threshold to High VO2 Max Intensity
Target: Longer intervals close to or slightly above lactate threshold.
Intensity: ~85-90% of VO2 max (High Zone 4 or Low Zone 5).
Recovery: 2-4 minutes easy jog recovery.
Effectiveness:
Builds aerobic capacity and endurance.
Best for advanced athletes preparing for long races.
Focuses less on VO2 max but supports sustained high-intensity efforts.
Which is Best for You?
For VO2 Max Development: 12 x 1 min or 4 x 3 min are most effective because they maximize time spent at VO2 max.
For Endurance: 3 x 10 min is excellent, as it combines aerobic capacity with sustained effort.
Tailoring VO2 Max Workouts
Fitness is personal. Here are some recommendations based on your experience:
Beginners: Start with 12 x 1 min for manageable efforts and plenty of recovery.
Intermediate/Advanced: Progress to 4 x 3 min for peak VO2 max development.
Endurance Runners: Incorporate 3 x 10 min into longer training cycles.
You can also rotate these workouts to target different adaptations.
How to Calculate Your VO2 Max
VO2 max is the maximum amount of oxygen your body can utilize during intense exercise. While laboratory testing is the gold standard, you can estimate your VO2 max through various methods. Here's a few:
Laboratory Testing (Most Accurate)
Procedure:
Performed in a lab or exercise physiology setting.
Involves a graded exercise test (e.g., treadmill or cycle ergometer).
Participants wear a mask to measure oxygen intake and carbon dioxide output.
Best for: Precision, professional athletes, or medical needs.
Cost: Can be expensive and time-intensive.
Read more about my lab testing experience here.
Field Tests (Accessible and Convenient)
1. Cooper 12-Minute Run Test
Procedure:
Warm up properly.
Run as far as possible in 12 minutes on a flat surface (track is ideal).
Measure the total distance (in meters).
Formula:
VO2 max (mL/kg/min) = (Distance in meters - 504.9) ÷ 44.73.
Pros: Simple, requires only a stopwatch and space.
Cons: Assumes maximum effort; less accurate than lab testing.
2. Talk Test Protocol (Preferred)
This assessment is based on protocol from Persinger et al. (2004) (107).
Procedure:
Warm up at an easy walk for 15 minutes
Set the treadmill speed at a pace so it feels you could walk or jog indefinitely. The starting gradient is zero.
Every two minutes, increase the incline by 2%.
During the last 30 seconds of each two-minute stage, recited a predetermined phrase. (ex. The Pledge of Allegiance.)
At this point you can record heart rate (if desired), ability to recite the phrase given the exertion level, and your RPE.
The test should continue until you have difficulty reciting the phrase, indicating that you have reached your lactate threshold.
For a more specific protocol to running, instead of increasing the elevation every two minutes, increase the speed one mile per hour every two minutes. Keep the treadmill elevation at .5 degrees throughout the entire assessment.
3. Formulas Using Heart Rate
Heart rate is not an advised method to assess intensity due to the many factors that influence it.
If you know your maximum and resting heart rates:
VO2 max = 15 × (Maximum HR ÷ Resting HR).
Pros: Quick and easy to calculate.
Cons: Generalized; does not account for fitness levels or oxygen utilization.
Which Method to Use?
Casual Runners: Cooper Test, Talk Test
Competitive Athletes: Lab testing
Low-Impact Needs: Formulas using heart rate
Tips for Accuracy
Ensure proper warm-up.
Perform tests on a flat surface.
Give maximum effort during field tests.
Repeat periodically to track progress.
Understanding your VO2 max can guide your training intensity and help benchmark your fitness progress! RPE is the preferred method to prescribe and assess intensity for ultrarunners.
Managing Limitations
One challenge with VO2 max training is the potential strain on the musculoskeletal system. High-intensity workouts can increase the risk of injury, especially for runners with a history of joint, muscle, or tendon issues. Here’s how to manage these risks effectively:
Key Considerations
Joint Health: High-intensity efforts increase impact forces. Runners with knee, hip, or ankle issues should opt for lower-impact alternatives.
Muscle Recovery: VO2 max intervals can cause significant muscle microtrauma, requiring proper recovery time.
Tendon Stress: Explosive efforts can overstrain tendons, such as the Achilles or hamstrings.
Biomechanical Efficiency: Poor form can exacerbate imbalances or weaknesses, increasing injury risk.
Safe Training Strategies
Modify Workouts:
Shorter intervals with equal rest (e.g., 30 seconds to 1 minute) can reduce strain.
Lower intensity slightly (~85-90% VO2 max) for reduced musculoskeletal stress.
Low-Impact Alternatives:
Incline Treadmill
Cycling, rowing, or elliptical VO2 max intervals are excellent for reducing joint impact.
Pool running or deep-water intervals provide similar benefits with minimal stress.
Prioritize Warm-Up and Cool-Down:
Spend 10-15 minutes on dynamic warm-ups to prepare muscles and joints.
Cool down with gentle stretching or mobility work to prevent stiffness.
Cross-Train:
Balance running with strength training, yoga, or other low-impact activities to strengthen supportive muscles.
Progress Gradually:
Build volume and intensity over 4-6 weeks to allow for musculoskeletal adaptation.
Recover and Monitor:
Plan recovery days after VO2 max sessions. Watch for signs of overtraining or injury.
Example Adapted VO2 Max Workouts
Fartlek Intervals:
Alternate 1 minute hard (~90% effort) with 2 minutes easy jogging for 20-30 minutes.
Hill Repeats:
30-60 seconds uphill at ~85-90% effort, then walk down for recovery.
Cycling Intervals:
6 x 2 minutes hard (~95% VO2 max) with 2 minutes easy spin.
Why should I care?
VO2 max is important for all runners, but how it helps can depend on the distance you run. For regular runners, a higher VO2 max improves speed and endurance, making it easier to perform well in shorter races. For ultra runners, it helps build the energy and efficiency needed to keep going for hours or days. No matter the distance, improving your VO2 max makes you stronger, faster, and more capable as a runner.
Enhanced Endurance
A higher VO2 max increases your body’s ability to deliver and use oxygen efficiently. This translates to better stamina and reduced fatigue at all distances.
For Regular Runners: A higher VO2 max allows you to sustain faster paces for longer, improving race times in events like the 5K to half marathon.
For Ultra Runners: While ultras rely more on efficiency, a strong VO2 max builds the aerobic base needed to endure long hours on the trail.
Increased Lactate Threshold
Training to improve VO2 max raises your lactate threshold, allowing you to run harder and faster before lactic acid buildup causes fatigue.
Faster Recovery
A strong VO2 max boosts cardiovascular efficiency, helping your body recover more quickly between intervals, long runs, or back-to-back efforts—a critical advantage for both training and racing.
Mental Resilience
Pushing your limits during VO2 max workouts builds mental toughness, helping both regular and ultra runners handle discomfort during races.
Higher Performance Ceiling
Improving VO2 max strengthens your heart, improves circulation, and boosts respiratory muscles, creating a foundation for better overall fitness.
For regular runners, VO2 max fuels speed and power. For ultra runners, it provides the foundation for other endurance factors, like economy and efficiency, to flourish over ultra distances.
Final Thoughts
There are no silver bullets in fitness—consistency remains the cornerstone of success. Every individual’s journey is unique, and taking the time to educate yourself, or working with a coach if possible, can be invaluable for staying injury-free and making sustainable progress year after year.
If musculoskeletal limitations make traditional VO2 max training challenging, prioritize building aerobic capacity through low-impact methods like hill running, cycling, swimming, or rowing. As your body adapts, gradually incorporate higher-intensity, impact-based workouts to safely enhance your fitness.
The key to long-term progress is listening to your body, respecting its signals, and adjusting your training intensity as needed. I hope you found this helpful. Please reach with any questions or details I haven’t covered.
Train smart, stay consistent, and happy running!
About the Author
Ryan has extensive experience in endurance training, specializing in ultramarathons. As a passionate ultrarunner himself, Ryan blends his coaching with his personal experience to offer practical advice and support for athletes.
Got a question or just want to chat? Reach out anytime! Let’s talk about your running goals, challenges, or anything else on your mind. I’m here to help you succeed! 💪🏃♂️🦍
