VO₂ max sessions are where speed, fitness, and mental toughness start to come together. This 5×3min VO₂ Max workout is designed to lift your aerobic power and improve your ability to sustain hard efforts when the pace rises. With controlled recoveries between reps, this session is ideal for runners targeting faster parkruns, 5km and 10km events, as well as triathletes looking to sharpen their run fitness with focused, high-quality work.
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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard it is to work.
5x 3min VO2 Max
- 10min Level II WU;
- 5x 3min Level V, 90sec Level I RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of a five rep, running at Level V for three-minutes. Jog at Level I for 90-seconds for your Rest Interval (RI).
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) files for this workout for FREE
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