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
Looking for a challenging interval workout? We’ve pulled together the essentials from It’s OKAY to Change Your Opinions + attempting a VO2 Max interval session by Ryan Clayton. The video shows the full approach—here’s what you need to know to get started today.
Key Points
- Warm‑up: 20 minutes in easy Zone 2 (a pace where conversation feels natural).
- Main set: 5 repeats of 3 minutes at true VO2 Max effort (Zone 6), separated by 1.5 minutes of recovery (slow jog or walk).
- The initial efforts will feel genuinely demanding—discomfort is normal at first, though your pacing will improve as you repeat the intervals.
- Audiobooks or upbeat music can make the hard efforts feel less isolating and keep you mentally engaged.
- Maintain an easy, flowing stride and avoid tensing up, especially when running uphill.
Workout Example
- 20‑minute warm‑up – easy Zone 2 pace where you could hold a conversation.
- 5 ×:
- 3 min @ VO2 Max (breathing hard, max sustainable effort).
- 1.5 min recovery (easy jog or walk).
- Cool down as needed. Scale the paces to your own 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
- Begin each interval by jogging gently for a moment to loosen your legs.
- Running on a slight hill can add intensity (as shown in the video).
- Switching to energetic music just before hard efforts provides a mental lift.
- Use a running watch or the Pacing app to monitor intensity and confirm you’re in the right zone.
Closing Note
Give this workout a try and tweak the paces and recovery in the Pacing app to match where you are now. Stick with it, make it your own, and you’ll notice real speed gains.