1. Warm-Up (12 min)
Gradual build
- 5 min: 5 - 6.5 mph @ 2%
- 3 min: 6 - 7.2 mph @ 2–3%
- 3–4 min with:
- 3 × 30 sec pickups: 7 - 8 mph @ 2–3%
- 60 sec easy between (5 - 6 mph @ 1%)
2. Main Set VO2 Max Intervals (24 min)
4 × 4 min ON / 2 min EASY
4 min WORK (Z4–Z5, VO2 max zone)
- Speed: 6.0–8.8 mph
- Grade: 6–9%
Suggested progression:
- 6% @ controlled start
- 7%
- 8%
- 8–9% strongest effort
2 min EASY (active recovery)
- 5.5–6.0 mph @ 1–2%
3. Bonus Lactate Clearance & Speed (5–6 min)
3 × 1 min ON / 1 min EASY
1 min ON:
- 7.5–9.5 mph @ 3–4%
1 min EASY:
- 5.5–6.0 mph @ 1%
4. Cool Down (5–6 min)
- 5–6 min: 5.0–5.8 mph @ 1%