VO2 Max Power Circuit

Workout - VO2 Max Power Circuit

• 7min 30s @ 6'30''/km
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 1min rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 1min rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 20s @ 3'00''/km
• 10s rest
• 5min @ 7'30''/km

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Intro

This summary covers How to IMPROVE Your VO2 Max AT HOME | 4 Key Workouts To Increase Cardiovascular Fitness from The Running Channel. The full video walks through everything step-by-step with visual instruction. The core content is below so you can start training right now. Check out the original for the background and variations.

Key points

• VO2 max measures the maximum oxygen your muscles can process per minute. Boosting it helps both speed and endurance.
• HIIT and plyometric training can push you to 90-100% of your VO2 max without any equipment.
• Run sessions for 15 minutes or longer, maintain the work for 2-4 weeks minimum, and structure intervals around 2 minutes or more to get real gains.
• Rotate through bodyweight circuits, burpee variations, and jump rope to keep heart rate elevated and avoid plateaus.

Workout example

Pick one or combine:

1. Squat-jump circuit: 30 seconds each of squat jumps, mountain climbers, skater jumps, squat thrusts. 15 seconds rest. Do 2 sets (6 minutes total) and repeat 2-4 times with 2 minutes between sets.
2. 10 burpees per minute: do 10 burpees at the start of each minute, rest for whatever time remains, and continue for 20 minutes total. Adjust the burpee count if recovery becomes too tight.
3. 20-second HIIT: 20 seconds of burpees, mountain climbers, squats, overhead presses (3 kg dumbbells), jumping jacks. 10 seconds rest. Do 10-16 back-to-back rounds with no additional breaks.
4. Jump-rope warm-up: add 5 minutes of rope skipping 2-4 times per week to sharpen foot-strike efficiency and boost VO2-max progress.

Practical tips

• Warm up for 5 minutes with dynamic movement before each session.
• Work at a pace you can sustain throughout (roughly 90-100% VO2 max) rather than explosive all-out sprints.
• Increase intensity by extending intervals, shortening rest, or adding more rounds.
• Listen to your body. If jumping feels risky, build strength with non-plyometric bodyweight work first.

Closing note

Pick one of these and go today. Adjust the intervals and paces in the Pacing app to match your current fitness and goals. For full coaching and video demonstrations, visit the original on The Running Channel.

References

• How to IMPROVE Your VO2 Max AT HOME | 4 Key Workouts To Increase Cardiovascular Fitness - YouTube (YouTube Video)