VO₂ Max Booster Repeats

Workout - VO₂ Max Booster Repeats

• 15min @ 6'30''/km
• 5 lots of:
  • 1.0km @ 4'30''/km
  • 3min rest
• 15min @ 6'30''/km

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Intro

Here’s what That Running Guy covers in Don’t Waist Time As A Older Runner (SIMPLE RUNNING TIPS TO IMPROVE). The main takeaways so you can start the workout. Watch the full video for context.

Key points

• Avoid the “gray zone” (zone 3). It feels manageable but provides no real training benefit and can trigger fatigue, burnout, and stalls.
• Use zones 2, 4, and 5 instead:
  • Zone 2 (easy, burns fat) should dominate your schedule. It builds aerobic fitness and endurance.
  • Zone 4 to 5 (threshold/VO2max) goes into tempo work, repeats, and climbs.
• A heart-rate monitor helps dial in zones, or use the talk test. Without a monitor, hold conversational intensity and watch for HR around 135 bpm as a reference.
• Weekly structure mixes easy runs, one tempo session, an interval or hill block, a long run, and recovery days.

Workout example (weekly plan)

Tips to implement now:

• Program your watch to stay in Zone 2 on easy days. Reserve Zone 4 to 5 for hard workouts.
• No monitor? Use the talk test and listen to your breathing rhythm.
• To gauge max HR, push hard for 3 min, recover 3 min, then go again. Peak reading gives you a starting point for zone calibration.
• Music or a podcast on easy days can make them more engaging.

Closing note

Try this zone-based approach and adjust paces with the Pacing app. Four weeks of consistency should show progress.

References

• Don’t Waist Time As A Older Runner (SIMPLE RUNNING TIPS TO IMPROVE) - YouTube (YouTube Video)