It's OKAY to Change Your Opinions + attempting a VO2 Max interval session - Ryan Clayton

Aug 13, 2025

Intro

This is a quick summary of It’s OKAY to Change Your Opinions + attempting a VO2 Max interval session from Ryan Clayton. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Warm‑up: 20 minutes in easy Zone 2 (comfortable, conversational pace).
Main set: 5 repeats of 3 minutes at true VO2 Max effort (Zone 6) followed by 1.5 minutes of very slow jog/recovery.
Expect the effort to feel very hard initially – the first interval may feel painful, but pacing improves with practice.
Using music or an audiobook can help distract you from the discomfort and boost motivation during hard intervals.
Keep legs loose and focus on relaxed form, especially on hills.

Workout Example

20‑minute warm‑up – stay in Zone 2 (easy pace, can hold a conversation).
5 ×:
- 3 min @ VO2 Max (hard, breathing heavy, near‑max effort).
- 1.5 min easy jog or walk to recover.
Cool down as needed. Adjust the paces to match your own fitness: if you can’t hold true VO2 Max for the full 3 min, aim for the hardest effort you can sustain and gradually build up.

Practical Tips

Start each interval with a quick “loosen‑up” jog to keep legs fluid.
Run on a slight incline for added stimulus (as Ryan did).
Switch to upbeat music right before the interval to give a mental boost.
Track effort zones (e.g., with a watch or the Pacing app) to ensure you’re hitting the right intensity.

Closing Note

Give this VO2 Max interval session a go and feel free to customize the paces and recovery times in the Pacing app to suit your current fitness. Have fun, stay consistent, and watch your speed soar!