VO2 Max 20/10s

Workout - VO2 Max 20/10s

• 12min @ 8'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 1min rest
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 20s @ 4'00''/km
• 10s @ 12'00''/km
• 12min @ 8'00''/km

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This guide covers Seth James DeMoor’s Vo2 Max Workout # 1 20 on 10 float x 8 x 2, a solid session for building VO2-max. We’re walking through the structure so you can run it yourself. Watch the full video for more.

Key points:

• VO2-max development comes from 20-second hard efforts with just 10 seconds of easy recovery (the “baby jog”).
• Start with 2 sets of 8 repeats, then add one set per week until you reach 8 sets total (about 45 minutes) closer to race prep.
• Hard segments should feel faster than mile-repeat pace or race goal, closer to a sprint. The 10-second recovery keeps you moving without really backing off.
• Warm up thoroughly (especially in cold weather) and use light track spikes for footstrike.

Workout example:

1. Warm-up: 5-10 min easy jog plus dynamic drills.
2. Set 1 (repeat 8x):
   • 20 sec hard (near-max effort)
   • 10 sec easy jog (baby jog)
3. Rest: 1 min walk or light jog between sets.
4. Set 2: same 8x interval block.
5. Cool-down: 5-10 min easy jog plus stretch.

Progression: each week, add one set (3, then 4, up to 8). Session time expands from about 9 minutes (2 sets) to around 45 minutes (8 sets).

Closing note: Try this workout. Tailor the repeat count and rest to your fitness, log it in the Pacing app to dial paces. Stay warm.

References

• Vo2 Max Workout # 1 20 on 10 float x 8 x 2 - YouTube (YouTube Video)