wVO2max Development Intervals

Dave Whitt ~ with mixed allegiances, undertaking a wVO2max test

Can I stop now? 
Dave Whitt at the end of a wVO2max test!

When  & Why?
You can't. in reality, legally increase your VO2max beyond your physical limits.  Your VO2max is a product of your genes; it's the size of your lungs, your heart and your ability to process oxygen and get it to your muscles.  It is what it is.

If, however, you wish to realize your potential, you can either take EPO or you can train to make the most of what you've got.  I strongly recommend you do the latter.  Because I've been using Evening Primrose Oil for years and it hasn't helped my VO2max one little bit; however my "lady cramps" have all but disappeared!

So train it is then.  Here is a session that will allow you to develop your power output at VO2max.  As we've already discussed, it isn't really possible to radically boost your VO2max so you have to make more efficient use of what you've got.

You'll remember from the VO2max factsheet that VO2max can loosely be described as:

"the maximum amount of oxygen you can take in and make use of "

To make best use of the attributes you've been dealt you need to place them under some sort of strain.  And here's how you do it.

It's a simple three step process. 

▼  Do a wVO2max Test
Define your training zone

At the right intensity, for the right amount of time to effect the right amount of training stimulus. 

▼  Recover, then go away and set PB's or win races. 

Okay, that's four points and point four is a result of carrying out steps one, two and three.  Don't think you can bypass step one!

Can be carried out on the road or the turbo but I believe the turbo is best for consistency and repeatability.  For the road, find a constant grade, 4 minute hill that allows you to maintain a rhythm.  Don't do hairpins or grade changes.

The Warm Up Warning
All interval sessions require a thorough and proper warm up...

Once thoroughly warmed up and at "race pace" readiness, undertake the following session.

Session Description

Four minutes @ 100% wVO2max  
Four minutes Recovery  
Repeat a maximum of five times  
Cool Down    

Session Timings

Warm Up 10  
Interval Effort 20  
Interval Recovery 16  
Cool Down 10  
Total Session Time 56 mins max

Session Schematic


vo2max intervals

  Duration in minutes shown up the side

Intensity is the key here.  Make sure you hit the right intensity and do as many intervals as you can before the quality drops,  If you can only manage three, then that's it; STOP!  Add an extra one next time. 

When you're able to comfortably complete five; retest, get new numbers, and do the intervals with your new intensity. 

Again, if you can't complete five, don't worry.  It will come.