Key takeaways
A VO2max workout piles up minutes at 90 to 95% of max heart rate, using 3 to 5 minute reps or short 30/15 style repeats
In studies, 4×4 running raised VO2max by about 7% in eight weeks and 30/15 cycling intervals by about 9% in ten
One or two VO2max sessions a week is enough, with easy days in between and mostly easy training overall
A VO2max workout has one job: to keep your heart pumping close to its maximum for as many minutes as you can handle. That's the strongest training stimulus for stroke volume and oxygen delivery, the main limits on VO2max (see what limits VO2max). Below are ten proven sessions for running, the treadmill, the bike, the assault bike and the rower, followed by how to fit them into a week.
What makes a VO2max workout
- Intensity: about 90–95% of max heart rate, RPE 8–9 out of 10, or roughly 106–120% of FTP on the bike. For runners, that's about the pace you could race for 6 to 15 minutes, close to 3k–5k race pace.
- Total hard time: 12–24 minutes per session, split into reps.
- Recovery: short enough that heart rate stays high, so you spend more time near VO2max in the next rep.
Heart rate lags behind effort, so use 3–5 minute reps or short repeats with very short rests. Find your zones with the heart rate zone calculator.
The research behind these sessions
- Helgerud et al., 2007: in moderately trained men, 4×4 minutes at 90–95% HRmax raised VO2max by about 7.2% in eight weeks and 15/15-second intervals by about 5.5%. Steady running matched for total work didn't significantly change it.
- Rønnestad et al., 2015: well-trained cyclists did 10 weeks of either 30/15 short intervals (3 × 13 × 30 s on, 15 s off) or 4 × 5 min with matched effort. VO2max rose 8.7% with the short intervals vs 2.6% with the long ones, and power improved more too. A 2020 follow-up in elite cyclists found the same advantage for performance.
- Billat et al., 2000: runners alternating 30 s at velocity at VO2max with 30 s at half that speed stayed at VO2max longer than in a hard but submaximal continuous run. That's the origin of the "Billat 30-30".
VO2max workout running and treadmill sessions
Every session starts with a 10–15 minute warm-up (easy, then 3–4 short pickups) and ends with a 5–10 minute cool-down.
| # | Session | Reps | Intensity | Recovery |
|---|---|---|---|---|
| 1 | Norwegian 4×4 | 4 × 4 min | 90–95% HRmax, RPE 8–9 | 3 min jog at ~70% HRmax |
| 2 | 5k session | 5 × 3 min or 5 × 1000 m | 3k–5k race pace, RPE 8–9 | 2–3 min easy jog |
| 3 | Billat 30-30 | 2 sets × 10 × 30 s | Velocity at VO2max (~3k pace), RPE 9 | 30 s jog at half speed; 3–5 min between sets |
| 4 | 15/15s | 2–3 sets × 12 × 15 s | ~90–95% HRmax by the end of each set | 15 s jog; 3 min between sets |
| 5 | Treadmill hills | 6 × 2 min | 5–8% incline, 90–95% HRmax | 2 min walk or jog flat |
On a treadmill, set a 1% incline for flat sessions; hill reps reach high heart rates at lower speed. More on running in VO2max for running, and estimate your pace targets with the VO2max running calculator.
VO2max workout cycling, bike and assault bike sessions
| # | Session | Reps | Intensity | Recovery |
|---|---|---|---|---|
| 6 | Rønnestad 30/15 | 3 sets × 13 × 30 s | Hardest sustainable for 30 s, ~120–130% FTP, RPE 9 | 15 s easy spin; 3 min between sets |
| 7 | Long VO2max reps | 5 × 4 min | 106–120% FTP, 90–95% HRmax | 3–4 min easy spin |
| 8 | Assault bike 1/1 | 8–10 × 1 min | RPE 8–9, near max heart rate by rep 3 | 1 min very easy pedalling |
An assault (fan) bike works the arms and legs together, so heart rate climbs quickly; don't sprint the first rep. For cyclists, see VO2max for cycling.
VO2max workout rower sessions
| # | Session | Reps | Intensity | Recovery |
|---|---|---|---|---|
| 9 | Rower 4 × 4 | 4 × 4 min | About 2k race pace + 2–4 s/500 m, 90–95% HRmax | 3 min paddle |
| 10 | Rower 30/30 | 2 sets × 10 × 30 s | Around 2k race pace or slightly faster, RPE 9 | 30 s paddle; 4 min between sets |
Keep stroke rate controlled (about 26–32 strokes per minute) and let power come from the legs. See VO2max for rowing.
VO2max workout plan: weekly placement
Do one or two of these sessions a week, never on back-to-back days, and keep the rest easy, as in 80/20 training.
| Level | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Beginner | Rest | VO2max session | Easy 30 min | Rest | Easy 30–45 min | Long easy | Rest |
| Intermediate | Easy | VO2max session | Easy | Threshold or easy | Rest | Long easy | Easy |
| VO2max block (4–8 weeks) | Easy | VO2max session | Easy | Easy | VO2max session | Long easy | Rest |
Rotate formats every few weeks (for example 4×4, then 30/15s) and progress by adding a rep, extending reps by 30–60 seconds, or raising pace or power slightly. Expect measurable gains in 6–8 weeks, though responses vary (see VO2max trainability); check them with the VO2max calculator, and read how to improve VO2max for the full picture.
VO2max workout example for a first session
New to intervals? Start with 4 × 3 min at RPE 8 with 3 minutes of easy jogging or spinning, once a week. After three weeks, move to the full 4×4. The last rep should feel hardest but be done at the same pace as the first.
Safety: if you have heart disease, high blood pressure, or have been inactive, get medical advice before hard intervals, and build a few weeks of easy aerobic training first.
Frequently asked questions
What is a good VO2 max workout?
The best-researched is the Norwegian 4×4: four 4-minute reps at 90 to 95% of max heart rate with 3 minutes of easy jogging between them. Short 30/15 intervals work just as well, especially on the bike.
How often should you do VO2 max workouts?
Once a week for most people and twice for trained athletes in a focused block of 4 to 8 weeks. Leave at least 48 hours between hard sessions.
What is a VO2 max workout for 5k?
Try 5 × 3 minutes at about 3k to 5k race pace with 2 to 3 minutes of easy jogging, or 5 × 1000 m at 5k pace. These sessions sit right at the intensity a 5k demands.
What is a VO2 max workout on a bike?
A classic is the Rønnestad 30/15: three sets of 13 × 30 seconds hard with 15 seconds easy pedalling, 3 minutes between sets. Another is 5 × 4 minutes at about 106 to 120% of FTP.
Sources
- Helgerud J, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 2007.
- Rønnestad BR, et al. Short intervals induce superior training adaptations compared with long intervals in cyclists: an effort-matched approach. Scand J Med Sci Sports, 2015.
- Rønnestad BR, et al. Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training. Scand J Med Sci Sports, 2020.
- Billat VL, et al. Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs. Eur J Appl Physiol, 2000.