This workout will INCREASE your Vo2max by 13%
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- čas přidán 2. 07. 2024
- When participants in a Vo2max study did this workout for ten weeks, they increased their Vo2max by 13% on average. In this video I will show you how to do this interval session, and at the end I will tell you how to test your Vo2max both before you do this workout and after to find out the increase of your Vo2max. Good Luck!
00:00 Intro
02:25 Warm up
02:48 4X4 How To
09:17 4X4 Summary
10:10 How to measure your Vo2max
My watch: amzn.to/3wDQyHM
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Thank you so much Tess. Of all the videos I searched on CZcams this was the most informative and straight to the point easy to understand. Thank you 🙌 your new subscriber.
I’ve been doing this for a few weeks. I dreaded it at first but it’s becoming the day I look forward to
Thank you! I'm so excited - can you believe that I never knew you can create workouts on Connect and send them to your watch!
This is the best vo2 max workout I've seen. I've been doing it once a week for the last month. My vo2 max is going up slowly but steadily. Thank you for making this video.
great video, thanks! the time in hr zones was also really helpful to try to emulate. it's a very challenging workout, especially the last one!
Impressive and informative. Thank you for sharing this video.
Very well done! Thank you!!
Thanks for your videos Tess, I've just come across your channel and tried this workout this morning. I can confirm..... hard session😮. Your videos are great by the way👍
Thank you so much for your kind words! I'm thrilled to hear that you found my workout video helpful and gave it a try. Keep up the great work!
I finally learned I can customize running workouts in my Garmin watch. 😂 Thank you 🙏 Thank you 🙏 Thank you 😊
I added a 10-minute warm-up at the beginning 😊
I listen to a lot of Peter Attia who recommends a protocol exactly like this. Well done! I’ve been incorporating these into my training 2x per week, with zone 2 on other days. I also weight train 5x per week to remain well rounded. Increasing my vo2 max is my primary goal now, as according to my Apple Watch it’s below average at 40.1. I’m going to remain dedicated for 8-12 weeks with this and see how it improves.
Interesting to hear about your training! It sounds like you are very dedicated 👍Keep up the good work!
Well done Tess, I used to do this workout years ago and forgot about it, you have motivated me to start doing again
Thank you Mike! Yes I also started doing this workout many years ago. Its though but doable :)
Thank you Tess. I booked a track lane and gave this one a try today. Good workout, quite punishing but rewarding. This one is definitely one to do on rested legs!
I'm happy you liked it ☺️ Yes definitely something you want to do on rested legs 😅
Good job 👍🏻
VERY WELL DONE . Thx.
Thank you for this video, I will definitely try this out.
Tell me how it goes! :)
Very nice!
you can do repeats in the garmin app, you just create a box with the loop and then add the two work outs and then say how many repeats of the exercices you want. so if you have an 8X200 or 4X400 you don't need to copy 8 times the exercices. I will test them, i really need to get my vo2 max improved.
For those with joint problems:
I was born with lateral patella syndrome on both legs. Wasn't caught until I was an adult some how. Surgery fixed the knees, but growing to adulthood with that bad alignment and now having the correct alignment, I have hip, back and calf problems. Still a net win overall as I was nearly crippled, but sprinting while running can cause issues.
I use an elliptical to supplement my running and cycling. Easy on the joints and allows me to get my heart rate way up near max without hurting myself. Not as good as if I did it running, but very helpful nonetheless. According to Garmin my running v02 is now 54 and my cycling one is now 58.
Sounds like a fun VO2 Max workout! That shouldn't hurt your race performance, just keep you sharp! Thank you for sharing this one!
Exactly! You do not have to recover for several days afterwards. Perfect for an old runner like me ;-)
its all the pizza eating ;-)
@@PoetWithPace Ahh good tip! ;)
@@tessontherun :-)
Great job! It is really helpful!
Thank you James!
Thank you Tess
Nice! Will give this a try. The best thing about this video for me though is the Garmin custom workout, I've had Garmin for years but didn't actually know you could create those! So cool.
I'm glad you found the information about creating custom workouts on your Garmin device helpful! Have a nice run! :)
Great video with a real demo! Thank you for this. Also, how did you do the display on the lower left of the screen?
Ooooo I need to start doing this too. I usually just do 1min on/off 10x at slightly faster than 5k race pace...it'll be good to switch it up a bit, and I really like hitting that 170-175HR zone, feels really good. I actually just tried testing what my max threshold HR actually was, and I managed a 55min run at 170 average HR and a 40min one at 176 average HR.
And having only been running seriously for 5 months, it's really fun to go back and see your improvements with everything tracked on your watch/app. I just did an easy run today at the exactly same pace as a run I did exactly 4 months ago, I did it for 5min longer today, and my HR was 145 vs 165 from 4 months ago. It's amazing how all the little 30-45min workouts add up and make noticeable improvements.
That's great to hear that you're motivated to switch up your training and incorporate some higher intensity intervals into your routine! Keep up the good work!
Quality running, good pace!
Thanks! :)
what a great video, right to the point, !!
Thanks!
i agree 100% cause i do the same vo2max sessions 4 x 4 minutes with 3 minutes of recovery! once a week
Interval running. So underrated yet very very effective.
I agree!
Thanks for sharing Tess...great information...I hadn't realised I could use garmin connect to create runs and send to my garmin 7 fenix which will integrate with the earbuds for the run ;-)
You're welcome! I'm glad you found the information helpful.😊 Yeah, integrating your earbuds adds another level of convenience and enjoyment to your runs. Happy running!
Thank you Tess. According to your suggest I have structured my vo2max session with 3 km of warm up, and then 4 x this combo: 1 km at 4,30 + 4,30 at 5,50, then 1,8 km of cool down. Total 12 km. Very hard but I love it so much! 😘
You're welcome! 😊I'm glad to hear that my suggestion was helpful in structuring your VO2max session. I'm sure you'll see progress towards your fitness goals. Thanks for watching!
how often should this exercise be done?
Well done Tess…👍🏾
Running will keep you healthy. Nice content with good information.
Thanks
Good video, lady.
Perfetto👏👏👏👍
I have done this today, my Garmin watch rated it as VO2MAX workout in the end!
Intervals for training, continuous efforts for race day 👍
Will give this a go next week
Tell me how it goes! 👍🏼
Your heart rate doesn't go low tho, I think you should shift to walking in the rest periods until it drops low enough. I think that benefit from this 4x4 exercise comes from alternating between paces with heart rate differences. Isn't that the case? For me it's 185/140 bpm, big difference
Congratulations! Yes that's the whole idea about it Sherlock xD
Thank you for this. I managed to get my VO2 up to 65 doing similar workouts
WOW! 65 is high. Well done
I've been stuck at 55 forever, I'm even taking these pills V02 Boost that are "supposedly" supposed to help.
@@infamousskater05 pills? Are you serious?
@@PoetWithPace very
@@infamousskater05 just train consistently and correctly. No pills or potions needed
I do something similar 6x 4-minutes intervals with a 2-minute rest
I am an exercise physiologist, focusing on aerobic performance.
if you want to increase your vo2max, do HIIT where you maximize time at high vo2 values (for example, 4*8min hard/3min rest). For lactate threshold a 3*7*30" as hard as possible/15" jog can be better.
For exercise non-responders I prescribe progressive ladders like (session 1: 800m intervals, session 10: 2k intervals (and session 2-9 are somewhat in between)) and block periodization.
i increased my vo2max from 37 to 70
Thanks for your input!
@@tessontherun do you have fb or insta?
@@superturboblufer just curious. How long did it take to go from 37 to 70?
@@marknorris1381 3 years, most of the progress (to 62) were in the first year
Definitely a tough session. I think to attempt this, people need a solid background in running first.
Sparat i Garmin 👍 Ska testa nån gång i framtiden. Rädd för att 3 min är alldeles för kort tid för att få ner flåset till zon 2. ❤️ från Prag
Är i princip bara på slutet av de tre minuterna som du kommer ner i zon 2. Men så länge du springer easy på de tre minuterna så får du en bra effekt av passet. Lycka till!
I died. Almost. At least in a parallel universe. Instead of running 90% of HRmax, I found out that my actual HRmax is 11 bpm higher than the standard 220 minus age formula. 🫣
@@wezzla Haha Yes its hard! Well done
Thank you Tess. Very useful and good video! As a feedback I would like to share that the music was a bit too loud during transitions from one part to another. Compared to voice I mean :)
Thanks! Yes I know. Sorry for that.. Thanks for watching :)
I wish there was no music playing. Thank you for the tips.
Quite similiar to the usual VO2-suspect: 5x1000 with 400m jog between the intervalls. But indeed, portioning the intervalls with time instead of distance is better. And if you can do the fifth, do the fifth. More time in zone. And I also do a hard start on Vo2Max intervalls and then slightly back off (or rather get backed off) at 250-300m,
thanks for sharing! 😊 It sounds like you have a solid approach to your VO2 max intervals. Using time-based intervals instead of distance can be an effective way to ensure consistency and stay within the desired intensity range.
🔥❤
👍
please turn down the music, its hard to hear what you say, :) but I will certainly try this
I guess you could easily convert this to swimming , work out your requirements for laps etc
My favorite workout is 6x1Mile, more or less like 6x6min.
Thanks for this. But you are so much quicker than my time yet :) too many hills to get the right time though.
the advantage of living in a flat city ;)
Any chance we could get a link to the study?
Eye opener this routine and kind of do-able too.
What country you are in.
Thanks. Sweden 🇸🇪
Hi, where to find the study on the web? Why is 4m tempo the best to start with?
Nice one!
To me however, it seems that the ~5:20/5:30 min/km recovery might be a bit fast compared to the intensity of ~4min/km. I might be talking through my hat there, but my current understanding of VO2max training is about trying to maximize total time above VO2max HR (which as you said, something >90% max HR).
What "more demanding" recoveries will tend to work is lactic threshold (e.g. the bodie's ability to remove lactic acid fast enough so it doesn't build up, even at relatively sustained efforts). By spending time still at >90% max HR, you of course still improve your VO2max. But perhaps slower recoveries could allow for a 5th interval (thus more total time above Vo2max), or for a slightly higher pace for the 4 intervals (with likely still more total time above Vo2max as the ramp up would be faster, or the ability to get closer to 95% of max HR and thus possibly stressing more specifically vo2max).
Many good points of view and you are right in much of what you write. One thing to keep in mind though is that the difference in speed is smaller when it comes to runners like me. Elite runners, on the other hand, have greater variations in easy and threshold. And that's part of the explanation. If you look at many runners, they do not have much difference in speed, regardless of whether they run marathons or half marathons. My PR of 10K is, for example, set when I ran a half marathon. So it also matters to some extent if you are a long-distance runner or medium-distance runner. I run my marathons in 4,35min/k. Thanks for watching my video and commenting as well! :-)
@@tessontherun That's a solid marathon pace.
Yeah and I guess that does depend a bit on one's background. I come from track & field (800m was my forte), and over time getting older I gravitated to longer distances (as most runners do I guess). But then if one started more as a jogger/longer distance athlete, things my be skewed a little for fast interval. E.g. I think speed comes easier for a runner with fast track background. Not much help for longer stuff, dunno if I could pull off a 4:30 marathon pace!
@@logiconabstractions6596 Yeah, I also believe speed comes easier for a runner with fast track background. My goal this year was to become faster on short distances, but as an aging runner, the risk of injury will also be higher.
the questin is than if staying above 90% of max heart rate is the target , for me it is easier to run or do other activity for 1 hour where 30 min out of this will be easily above 90% of max heart rate. It is not so demanding as to get heart rate so high with short intervals. And 30 min above 90% of heart rate is much more as here where it is maybe 10 min
Tried it today, almost died XD
Hi Tess - great info and video, thanks!
Question - where is your heart rate at the end of your warmup? (percent of total...). My heart rate seems to take a lot of time to ramp up as far as 90% of my max, so makes a difference where I start from in order to get there within a minute.
2nd question - do you find your max heart rate is increasing with the VO2 max? (and how do you measure/know?)
Thanks!
Hi, At the end of my warm up, its about 70% I mostly run by perceived feeling since my heart rate can vary some depending on different factors. 2nd Q; I do notice that I can run faster on my other sessions but with the same effort after doing this workout. If I run say a 10k in 50 min with a heart rate of 145 and then after some weeks with some quality sessions can run 10k in maybe 47 min with the same heart rate I know I have improved my Vo2max. Good Luck with your training!
@@tessontherun Hi, thanks for that. From your response to 2nd question, think you may have misinterpreted what I was asking... It was: have you seen your MAX HEART RATE (increase during this VO2max training? (max heart rate being just that -- maximum rate your heart will pump...).
I suppose you probably don't go through tests to determine your max heart rate, so perhaps you don't know...
Asking for curiosity sake, and because...all other things being equal, and if your max heart rate is a limiting factor (i.e. you are otherwise in good conditioning...), if your max heart rate increases then your VO2max and performance will also increase.
Two other things related to this:
1. competitive cycler told me that you can and he was training to increase his max heart rate with work at upper end of range
2. I've seen statements from people that highly trained athletes (high VO2max/cardio sports...) do not show typical reduction of max heart rate with age -- their max heart rates stay very high (equivalent to average person many years if not decades younger...), and only starts to fall after they discontinue their sport and stop intense training.
@@wattshumphrey8422 The maximum heart rate indicates the maximum number of beats per minute that your heart can beat, and the maximum heart rate that can be achieved during exertion is thus called the maximum heart rate. The maximum heart rate is LARGERLY linked to the genes and is thus not something you can influence via e.g. exercise. There is also a very large variation in the maximum heart rate, partly between people of the same age, partly between young and older people. The maximum heart rate generally drops with increasing age. Unlike the resting heart rate, the maximum heart rate does not have to say anything about how you feel physically or how good your condition is. I have done several tests over the years to test my maximum heart rate. It is lower now than 10 years ago, but I still have a better oxygen uptake today.
@@tessontherun OK, thanks Tess! Understand what you are saying. I'm with you that at the end of they day -- what you are after is VO2 performance (of which heart rate is a contributing factor).
First, I accept the idea that "trained" max heart rate (say at physical maturity in late teens early twenties...) will have a genetic component (perhaps limit). My questions are related to this reduction of max heart rate with age, and if it is possible to raise it again it after having dropped (through time).
Perhaps a bit academic, BUT...
I'm a science/engineering person (dynamic systems, like our bodies...), and am curious about this reduction in the top end "limit" of maximum heart rate with age, and suspect (wonder if...) the reduction of this "limit" with age may not be a primary function of age and potentially reversible to a degree.
Reasons:
1. data point - as I said, have heard reported that more elite athletes do not show the reduction of max heart rate with age (suggests not "genetic" but function of demand/use...)
2. elite cyclist I knew was working to increase his max heart rate (believe with success...)
3. I don't know of any reported physiological reason (or theory of...) why max heart rate decreases with age.
4. certainly -- if you don't use it, you lose it...(lack of performance at top end will weaken performance there...)
5. common training regimes (and mostly everyone else...) discourage pushing your heart rate up to and beyond its "maximum" (meaning no one really ever tries to increase their max heart rate...)
As I said, bit of an academic question -- I'm not very highly trained at all and my VO2 performance undoubtedly is bounded by a variety of limits that I'd need to train long and hard to get through before increasing max heart rate would have any effect on increasing my VO2 max.
Anyway, love your channel -- keep it up!
Looks like an interesting workout and will give it a try. But the music on this video is ridiculously loud.
Sorry for that
I agree about music.
I like the video,but the music is way too loud. I had to turn the music down so that I could barely hear you speak.
Yes I know! Sorry for that. Thanks for watching 😊
What breathing technique do you use, if any? A good breathing technique helped me conquer hill sprints, but I'm new to the 4x4 intervals so I ain't got it down yet
Yeah, when it comes to breathing during interval training it's important to find a rhythm that works for you. my breathing pattern often matches my running cadence. And breathing deeply into my diaphragm.
sounds fun and I can see doing it 1x a week but I certainly would not want to do it 3x a week like the study participants who increased their VO2 max supposedly by 13%
I can agree with you. Once a week would also give you some benefits :)
Is the 20mins WARM-UP already included on the workout watch data? or do I need to do a separate WARM UP Then, begin with the major runs (4x4)
No I didn´t include the warm-up in the watch data, but you can do that if you want. I wanted to warm up until I felt ready enough without deciding in advance how long the warm up would take. Good luck with the workout!
@@tessontherun Thanks for your response. I won't set it up to my workout, coz otherwise. Vo2Max will read my performance during Warm up.
Thank you for this video..I will definitely do this next week.
Even your slow pace looks fast to me lol 😆 😂 😅
😅 Thanks for watching!
I tried this yesterday. So i managed the intervals. The 4th one just went out of the zone only. But the recovery HR never dropped back down despite dropping my pace. I felt good for the next interval though. Not sure
I'm glad you tried this session! . It's can be hard to get a recovery HR in 3 minutes. The most important thing is that the rest feels easy. If you can, try to run even slower during the three minutes and see what it does to your HR.
Increase base aerobic fitness (volume) and this will fix itself. Fitness = resistance to fatigue. The majority can suffer through a short workout, the race is won by being able to recover and then do it again. The rate your HR drops between sets is a decent proxy of that fatigue resistance.
is this better vs some hard activity? I have tried this on the rower, my max heart rate is 188 but I was able to reach just 167 at firts 171 second 175 third and 179 fourth interval, thought I had 4 min rest period . SO total time rawing at 168 + range was not so long. When I do some hard rawing I can do 30 minutes at 170 avarage which should improve VO2 max more (with max heart rate achieved at 180-185) , right ? And to be honest it does not feel so bad as these intervals where I watnt to puke at the end
If I were to run with such a high heart rate for 30 minutes, it would wear much more on my body than these 4X4. I sometimes run 40 minutes straight with that heart rate, but that's only when I compete in 10k. And then I need a long recovery. I don't need that when it comes to 4X4, but I am very tired of course when I do the intervals.Vomiting does not have to be bad 😉 but if you are very tired the next few days, you have probably driven too hard
@@tessontherun I see, but the question is , if I can hold this heart rate for 30 min is it better for VO2max training as intervals where Im in this range maybe for 10 minutes?
Add 1 or 2 more repetitions and during the recovery start walking and fully recover. That raised my vo2max.
Thanks!
Music's too loud
Please provide a complete reference to the Norwegian study.
Jan Hoff and Jan Helgerud have done many studies on this over the last 15 years. Also with some modifications. The first study is this one, journals.lww.com/acsm-msse/Fulltext/2007/04000/Aerobic_High_Intensity_Intervals_Improve_V_O2max.12.aspx
I'm 47yrs, 191cm, 90kg around...atm vo2 42, last week was 41....My PB 1km is 4:39min just done today, but normally i'm doing 5:30min/km......
Easy pace for me is around 6min/km, slow pace up to 6:30min/km...doing this interval of yours, what do you suggest me? Thank you :)
What is max safe HR? 220-age?
It will not be completely correct, but an approximate value for men is 226 minus age. Maybe you should run the four minutes around 5.00 pace and the 3 minutes 6.15? You should go a little on feel. The fast ones should be tough but not max and the slow ones should feel like a jog. Good Luck!
@@tessontherun thanks :)
your instruction loses a lot, when you turn up the noise 5x your voice, and i have to keep adjusting volume.
I know! Sorry for that. Something went wrong when I uploaded the video because it was not noticed when I made it. Never thought the video would spread the way it did. Had I thought it would do that, I would of course have remade the video with better sound. Hope any of my other videos can be something instead. I promise the sound is better :)
need to try this, but please skip the crazy music.
Why not run these intervals on Zone 5?
Hi Tess - using this approach to increase my VO2 max, question for you.
FYI - I used your Cooper Test approach last May to set a baseline before I started any training on this with result: 1.30 miles in 12 minutes (6.5 mph average), which is VO2 max of 39, which, at my age (63) is a 77 per the online calculator you referenced in that video (percentile, I assume...)
For current training - 5 weeks ago I started doing these intervals and am up to 4 x 3 mins @ 7 mph, twice per week. The feeling of having a little "extra gas in the tank" at the end of each interval has increased, although the last interval still pretty tough (although a lot of perceived "toughness" is mental - if I stop thinking of how tough it is and focus attention on the feelings of power in my legs, core, and lungs, it goes noticeably easier and faster...).
My goal is to increase to 4 x 4 min and to up the speed to 7.5 mph
Question: what do you think is the best way to build up to my goal - increase duration or speed first? (or some other variation...).
My instinct is to maintain current speed and work to increase the duration to 4 x 4 mins, and, once there, start increasing speed.
Another approach could be to keep the 4 x 3 min. duration as it is, first work to increase the speed to 7.5 mph, and, once there, start to increase the duration.
Perhaps use some mix of these?
What do you think?
Cheers!
Watts
"Great to hear about your progress! 👏🏼 As for building towards your goal, work with longer duration. Mixing both could also be an option, if that would motivate you more, but my short answer is duration, duration, duration😊😉 . In this way, you also build strength and the risk of injury is reduced. When you are at 4*4, your first approach could be to only increase speed on the last one, and see how that works. Good luck and keep up the hard work!"
@@tessontherun Thanks, Tess! Will keep plowing ahead.
Side note: this VO2 max work is first such heavy cardio in long time (college...), and -- great news -- while gruelling, the results are immediate and dramatic: much increased energy levels, better sleep, skin/complexion seems to "glow" (looks like takes years off age...), overall muscular tone improved, think has raised base metabolism so burning off more calories at rest (I like to eat..), and...is getting easier push through each session (VO2 max and overall efficiency increasing...).
Thanks for your excellent videos/tutorials!
@@wattshumphrey8422 Thank you for the detailed and inspiring feedback! 😊 I'm glad my videos have been helpful in your journey, and I hope you continue to see progress and enjoy the benefits of your hard work. Keep up the good work, and thanks again for your support!
Been doing something similar - 5 x 1000m with 90 secs recovery. Want to improve my 5K time. Can you recommend any other sessions? I'm also an older runner.
If you want to get better at 5k then I would recommend shorter intervals than 1000m. but what about this: intervals of 100 meters, 200 meters, 300 meters and 400 meters which together becomes 1,000 meters (one thousand). Between each interval, you rest by walking / jogging lightly for 30 seconds or 100 meters. After every thousand you get a slightly longer set rest of 60 seconds or 200 meters. The first time you run the setup, you can aim for 4-5 thousand, and then work your way up to a maximum of 10 thousand.
You should keep the same speed in all intervals, regardless of length, and since the intervals are relatively short, you will be able to keep a high pace.
This interval setup is a perfect combination between speed and cardio training. The first intervals (100 and 200 meters) are short enough that you do not have time to step over the so-called lactic acid threshold * (when the muscles start to numb) and the rest means that you are still fresh during the 300 meter intervals. During the last 400, the lactic acid begins to remind itself towards the end, but then follows a longer rest that gives a little recovery before the next step - that is, if the pace has not been too high during the intervals. Maybe I'm making a video about this workout. Think it's fun! Good luck!
@@tessontherun Thank you!
The pro's do short interval session 4 days before the race. You can also try 6x30 seconds all out sprint with long rest (4 minutes) as something totally different to complement your long intervals with short rest. I've seen this interval in a research where it was more effective than billat 30/30. (and its more fun and less tiring)
@@jackcarpenters3759 Thanks, Jack! I will trial this before this Saturday's parkrun.
wonder how this transfers to cycling same times?
Yeah you can do 4X4 when cyckling. Seen others done that. But they often do like 6X4 or 8X4
I started doing my first interval and i got my right hip, right lower back and right hamstring so tight.. took 1 week break lol.. i guess speed work is not for me. 😭😭😭
Sad to hear. Did you do a proper warm up?
@@tessontherun yes, 5 min regular pre workout warmup... (3k jog .. 4*100 at 5.50 to 6.30 per km.. with 100m recovery.. 8*2 at 5.50 to 6.30 per km pace..with 200m recovery.. . )everything was good until 1* 200... 😭.. this was my first interval workout.
Are u doing ok on regular runs? And maybe your going ahead of recommended speed for tour current fitness
@@RealStrategyGamingClassics Thank you! I started doing my base runs and long runs after a 4 days break ... They felt good.. but still some tightness on my lower back... I downloaded a pace control app to help me with the pace in my next intervals work out.. so I don't go overboard with pace. Planning to do my next interval workout next week..I hope that gives me enough time to recover.
Actually the intervals don't need to be so long. You can do 2 min intervals and one minute rest. It's HIIT training. Short intervals at high intensity then rest and again.
Yes, it is also a variant! You can of course increase your Vo2max in many ways. For me who is a long distance runner, I prefer longer intervals. 4 * 4 is exciting as there is a lot of Norwegian research on it based on runners and cyclists
Just a comment - I trained with a triathlon coach who coached a number of world class triathletes (I wasn't at that level) but as he was an acquaintance and I was an age grouper competing in the sport he allowed me to come along. His main set was 20 x 400 metre repeats run on two minute cycles on a track. So what that meant was to complete the 400 and have a standing recovery until the clock ticked around to two minutes and everyone went again, and repeated this 20 times. So for someone like myself who was running them in around 84 seconds there was only 36 seconds between each repeat. Because it was on a track everyone started together and continued the cycles, although very difficult to complete the 20. I found myself if I trained with his squad 8 - 10 weeks out from a half marathon it would great sharpener for my race, and I'd usually do a 5 k time trial at a park run 2 weeks before and find a significant improvement and hit my goal time on race day. There were variations to this at time, e.g. 1 K repeats, 800 metre repeats. I like this workout here however, 4 x 4 min efforts, not easy, something I'll try, particularly with the potential for a 13% increase in VO2 max. This sort of training isn't for the faint hearted and most won't do it.
@@marknorris1381 Thanks for all the great info! Also fun to be able to train in a group. Park runs are great! It was a while ago because I have had other races on the weekends, but in a couple of weeks I will run one again.
I am a proponent of 4x4 since it has given me clear results. But I run many different intervals. I also like 4x4 because it's simple and I understand the purpose. If I don't understand the purpose, I don't want to do it.
@@marknorris1381 I remember as a teenager running track we used to do 300m repeats... 300m as fast as you could and then everyone walked 100m to the start and went again as hard as we could... repeat...repeat...repeat. We would all keep going until people dropped out after 5 sets, 6 sets etc. I could usually make it 7 or 8 sets lol. These were rather quick 42 sec 300m for me with the rest just walking back lol. Killer workout. We certainly got gains from it... it hurt like hell lol.
@@benjaminroe311ify back when I was training with that squad much the same, it started to get tough after about 8.
What if you have bad knees?
Focus on strengthening the muscles around your knees, including your quadriceps, hamstrings, and glutes. Strong muscles help support the knee joint and reduce stress on it during running.
Trying using an elliptical for these specific workouts. Did wonders for me and transferred mostly to running for me
Which country is this?
Sweden
Background music unnecessarily loud - unable to lip read 👎
Read comments below ⬇️
Can you turn off the music?
The music is high, we need to concentrate when hearing an important data
💥 You Have a Max HR Of 185 😳 So Your Around 40 Years Of Age?💥
47
So, when i do this 10 times i will get 130% VO²max? 🤣
I can see you didn't watch the video :))
I’m not trying to put you down, but I think you need to learn how to run before you trying to teach others to do so. Your running form is way off (hunchback), you twist your torso side to side, you are a heel striker (which puts the brakes on your run and causes damage to your legs) and your kick is too low to the ground (heels should go up towards the sky) practice butt kicks. Hope this helps
Me: **runs 5K in 24 minutes**
Forerunner 45: By my calculations, you are the least fit person alive