Ryan's VO2 Max Tune-Up
Workout - Ryan's VO2 Max Tune-Up
- 20min @ 6'30''/km
- 5 lots of:
- 3min @ 4'00''/km
- 1min 30s rest
- 12min @ 6'30''/km
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Intro
Want a tough interval workout? Here are the essentials from “It’s OKAY to Change Your Opinions + attempting a VO2 Max interval session” by Ryan Clayton. The video has the full approach. This is what you need to get started today.
Key points
- Warm-up: 20 minutes in easy Zone 2 (a pace where conversation feels natural).
- Main set: 5 reps of 3 minutes at true VO2 Max effort (Zone 6), with 1.5 minutes of recovery in between (slow jog or walk).
- The first efforts will feel genuinely hard. That’s normal, and your pacing improves as you go.
- Audiobooks or upbeat music help the hard efforts feel less isolating.
- Keep an easy, flowing stride and don’t tense up, especially on uphills.
Workout example
- 20-minute warm-up at easy Zone 2 pace where you could hold a conversation.
- 5 reps of:
- 3 min at VO2 Max (breathing hard, max sustainable effort).
- 1.5 min recovery (easy jog or walk).
- Cool down as needed.
Scale the paces to your level. If 3 full minutes at true VO2 Max isn’t manageable yet, work at the hardest sustainable pace and build from there.
Practical tips
- Start each interval with a gentle jog for a moment to loosen your legs.
- A slight hill can add intensity (as in the video).
- Switching to energetic music just before hard efforts gives a mental lift.
- Use a running watch or the Pacing app to track intensity and confirm you’re in the right zone.
Closing note
Try this workout and tweak the paces and recovery in the Pacing app to match where you are now. Stick with it and the speed gains follow.