Vo2 Max Workout # 1 20 on 10 float x 8 x 2 - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of Vo2 Max Workout # 1 20 on 10 float x 8 x 2 from Seth James DeMoor. 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:

The session targets VO2‑max by alternating short, near‑max efforts (20 seconds) with very brief recovery (10 seconds) done as a light jog (“baby jog”).
Start with 2 sets of 8 repeats; each week add one more set, aiming for up to 8 sets (≈45 minutes total) as you progress toward race weeks.
The “on” effort should feel faster than mile repeats or goal race pace—think the speed you’d use when sprinting away from a dog. The 10‑second off is just enough to keep moving without slowing down.
Warm‑up thoroughly (especially in cold weather) and use lightweight track spikes for better foot‑strike.

Workout Example:

Warm‑up – 5‑10 min easy jog + dynamic drills.
Set 1 (repeat 8×):
- 20 sec hard (near‑max effort)
- 10 sec easy jog (baby jog)
Rest – 1 min walk or light jog between sets.
Set 2 – repeat the same 8× interval block.
Cool‑down – 5‑10 min easy jog + stretch.

Progression: Add one extra set each week (3 sets, then 4, … up to 8). Total workout time will grow from ~9 min (2 sets) to ~45 min (8 sets).

Closing Note: Give this VO2‑max session a try today—adjust the interval length or number of sets to match your current fitness and log it in the Pacing app so you can customize paces for your own runs. Have fun, stay warm, and keep chasing those faster strides! 🚀