Running Workouts: aerobic capacity training (aka. VO2max workout)

High intensity interval training (aka. HIIT) - in its different forms - is a key building block of each training program for most endurance runners! While HIIT might differ vastly between different endurance running disciplines (e.g. 10K road runner to 100 mile trail runner), the goal of this type of training is to stress metabolic and neuromuscular systems and prepare body for the race-specific demands. 

Physiology behind maximal aerobic capacity training? The most obvious goal (but not the only) of high intensity interval training using longer interval duration is to improve aerobic power (or VO2max – your body’s ability to uptake oxygen and use it for energy production). VO2max is considered important determinant of endurance performance. If we look a bit deeper to what we actually improve by improving maximal oxygen consumption, we:

increase the size and volume of mitochondria (“power plants” of our muscle cells)

improve heart’s capacity "to pump" more blood

increase muscle capillary network (thus less stress on capillaries during running) etc.

Why VO2max intervals are usually longer than 2-minutes?

Just as a reminder, that HIIT is defined by repeated bouts of high intensity intervals separated by a short or longer period of recovery. It takes approximately 90 seconds to warm-up your cardiovascular "engine" to reach its near maximal capacity. For that reason, VO2max intervals are usually longer than 2 minutes (intervals lasting 3 to 5 minutes are ideal for this particular session). Keeping work-to-rest ratio about similar (e.g. 3 minutes of running and 3 minutes for recovery) will allow enough time to recover before starting a new intense interval and will help to maintain good workout quality.

Disclaimer – for beginner runners, interval training at lower intensities (65-80% VO2max) might be as effective for increasing aerobic capacity as training at high intensity. Likewise, beginner runners should take into account potential negative aspects associated with high-intensity interval training, such as greater risk of injuries.

EXAMPLE STRUCTURE OF THE WORKOUT

Warm-up | running at easy intensity for 10-20 minutes

Stretching | light 5 min stretch of the major muscle groups (hamstrings, calf muscles, lower back) to activate main core stabilisers and other key muscle groups

Running drills | the part of dynamic warm-up – high knees drill, butt-kickers drill, skipping, short 50 meter sprints (aka. strides). Check this video for more ideas for running drills: https://vimeo.com/401715504

Main set | 6-8 times 3-min interval (hard intensity, at 90% of your capacity) with 3-minute jog or walk recovery. Look below for recommendations how to choose correct intensity for the session.

Cool-down | easy jog for 10 minutes

How to choose right intensity?

The running pace for this session is a pace associated with the speed at which you reach maximal oxygen consumption (the so-called velocity at VO2max). There are several ways to estimate your velocity at VO2max. The most precise way is to measure it directly in the physiology laboratory during incremental running text. This option, unfortunately, has a relatively high cost. However, there are several apps that could calculate your Interval training pace based on your previous race performances (a bit tricky for trail runners!). I like using this one: VdotO2 app (https://apps.apple.com/us/app/vdot-o2/id977666802)

Option for trail runners?

Trail runners might benefit more from this session completing it with light uphill gradient. It has been shown that being more energy efficient (better running economy) during uphill running usually leads to better performance in trail races. So why not to take advantage of this opportunity and stress various physical aspects during a single workout by completing long intervals on the uphill slope. However, it is important to choose correct gradient for the uphill segment: too steep gradient will fatigue leg and core muscles too early preventing your cardiovascular system from reaching maximal “gear”.

Variations and alternative VO2max workouts

Progressive 3 to 5-min intervals

WU (Warm-up) 10mins / Main set: 6 x 3mins (start 1st and 2nd interval at @moderate pace, 3rd and 4th interval at @hard pace, and 5th and 6th intervals at @very hard pace) / CD (Cool down) 5-10mins easy running

Shorter interval and short recovery option

WU 10mins / Main set: 3 sets of (5 x 1min @VO2max pace with 30 to 45s jogging recovery) w/ 2min recovery after each set / CD 5-10mins easy running

Pyramid structure workout

WU 10mins / Main set: 1-2-3-4-4-3-2-1 minutes at your @VO2max pace with 60 to 90s jogging recovery after each interval / CD 5-10mins easy running

Treadmill option (with incline)

WU  10min 1% incline @easy pace / 8 x (4min @hard at 7 to 15% incline /w 1-2 min recovery @easy at 3-5% incline) / CD 3min 1% incline @easy pace / Download printable version here

Have fun training and feel free to comment!

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