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Short intervals to improve your VO2 max

Try this 30-15 workout to get faster

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Your VO2 max, which is the maximum amount of oxygen your body can use during dynamic exercise, is an important measure of aerobic fitness. While it isn’t the only factor that determines athletic performance, improving your VO2 max can help you get faster. This 30-15 workout is a tough, effective way to increase your rate of oxygen consumption while you’re running to help you grab a personal best in your next race.

Your VO2 max, explained

The workout

This workout is made up of multiple 30-second intervals with very short active recoveries to keep oxygen consumption high throughout the entire session. The first few intervals likely won’t feel too taxing, but the intervals will quickly start to add up so you’ll feel spent by the time the workout is complete.

Warmup: 10-15 minutes easy jog, followed by form drills and strides

Workout: 2-3 x (12 x 30 sec. with 15 sec. jog rest); 3 minutes jog rest between each set.

Cooldown: 10-15 minutes easy jog, followed by light stretching.

Try variable-intensity intervals to increase your VO2 max

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