Classic 4x4 VO2 Max Workout
Workout - Classic 4x4 VO2 Max Workout
- 10min @ 7'00''/km
- 4 lots of:
- 4min @ 5'00''/km
- 4min rest
- 10min @ 7'00''/km
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Peter Attia MD’s video covers how to build VO2 max. The key training principles are below so you can start right away. Watch the full video for more scientific background.
Key points
- The 4 x 4 protocol is the standard approach: four hard minutes followed by four easy minutes, repeated four times.
- On a treadmill or bike, target around 6% incline (or similar resistance) with steady power output. Expect a power dip around minute three, followed by recovery in the final minute.
- The intensity mirrors a hard 5K race. Start controlled, then build effort with each interval. The last 90 seconds of each 4-minute hard push is where the real challenge sits.
- Runners can swap in 4 x 4 mile repeats (or 5-minute repeats) with brief jog/walk recovery between sets. Experienced distance runners often run 4-5 x 1-mile repeats with 1/4 to 1/2 mile easy jogging between efforts.
- Finish each session with good posture. Stay upright on the final interval to keep running form.
Workout example
- Warm-up 10 min easy.
- 4 x 4-minute hard efforts on a bike or treadmill at ~6% grade (or at your 5K race intensity). Keep power/effort constant and remain upright throughout.
- 4 min recovery, easy pace (walk, light jog, or easy pedaling).
- Repeat steps 2-3 for a total of four hard intervals (about 32 min hard work).
- Cool-down 10 min easy.
Adjust the interval duration (5 min works too) or recovery window (2-3 min) depending on your fitness level. Use the Pacing app to lock in your specific threshold paces.
Closing note
Do a 4 x 4 session this week. The Pacing app can match the exact paces to your current fitness.