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VO2 MaxRPE 7.3All Out★★★★★
VO2 MAXIMIZER (SHORT)
5x(3min hard, 2min hard, 1min very hard) with recovery - progressive effort within sets
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Multiple peaks with progressive intensity
Workout Overview
Duration
45m
Distance
11km
Intensity
7.3/10
Target Race
5K
Terrain
any
Difficulty
★★★★★
Tags
vo2maxprogressivemultiple peaks
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 19
27% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 2 of 19
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 19
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 4 of 19
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 19
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 6 of 19
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 19
2% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 8 of 19
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 19
2% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 10 of 19
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 19
2% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 12 of 19
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 19
2% of workout
3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m
“3K pace effort”
Segment 14 of 19
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 15 of 19
5% of workout
3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m
“3K pace effort”
Segment 16 of 19
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 17 of 19
5% of workout
3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration1m
“3K pace effort”
Segment 18 of 19
2% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 19 of 19
18% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
40:00
45:00
50:00
55:00
Training Purpose
Multiple peaks with progressive intensity
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
VO2 Maximizer
5x(3min hard, 2min hard, 1min very hard) with recovery - progressive effort within sets
VO2 Maximizer
Repeat 1x: 5x(3min hard, 2min hard, 1min very hard) with recovery - progressive effort within sets
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.