Friday Fartlek Run: 4-3-2-1 VO2 Max

This session is a great way to increase your VO2 max. By repeatedly running at high intensity within this workout you will become a fitter, faster runner.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

4-3-2-1 VO2 max

  • 10min WU Level II;
  • 2 sets of
    • 4min Level IV, 4 min Level II RI;
    • 3min Level IV, 3min Level II RI;
    • 2min Level IV, 2min Level II RI;
    • 1min Level IV;
  • 5min Level II RI between sets
  • 10min CD Level II;
  • 10min Stretching

The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.

The main set is made up of between four reps that you do two sets of.

Start with the first rep lasting four minutes long and at Level IV and take a four minute Rest Interval (RI) at Level II afterwards. The second rep is three minutes long and is also at Level IV, and you also get an equal amount of rest with a three minute Rest Interval (RI) at Level II after it. The third rep is two minutes long and at Level IV, with a two minute Rest Interval (RI) at Level II. The last rep is once again at Level IV and is only one minute long. After the last rep take a five minute Rest Interval at Level II before repeating the set for a second time.

The Cool Down (CD) is at a low intensity jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes stretching to assist with the recovery.

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting first timers and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.

If you enjoyed this workout, here is a workout I published 12 months ago:

Friday Fartlek: 20x 1min

Share this post so your friends can benefit as well.

For more great workouts see Coach Ray’s eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from www.CoachRay.nz”.  Use the workouts within the eBook to enhance your fitness.

Leave a Reply

Your email address will not be published. Required fields are marked *