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 workout structure so you can run it yourself. Watch the full video for more context.

Key Points:

• VO2‑max development comes from 20‑second hard efforts with just 10 seconds of easy recovery (called the “baby jog”).
• Start with 2 sets of 8 repeats, then add one set per week until you reach 8 sets total (roughly 45 minutes) as you approach race preparation.
• Your hard segments should feel distinctly faster than mile-repeat pace or your race goal—comparable to a sprint effort. The 10‑second recovery lets you keep moving without truly backing off.
• Warm up thoroughly (especially important in cold weather) and opt for light track spikes to improve your footstrike.

Workout Example:

1. Warm‑up – 5‑10 min easy jog + dynamic drills.
2. Set 1 (repeat 8×):
   • 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 – repeat the same 8× interval block.
5. Cool‑down – 5‑10 min easy jog + stretch.

Progression: Each week, add one new set (3 sets, then 4, and so on to 8). Your session time will expand from about 9 minutes (2 sets) to around 45 minutes (8 sets).

Closing Note: Give this workout a shot—tailor the repeat count and rest intervals to your fitness level, log it in the Pacing app to dial in your paces, and embrace the effort. Stay warm, and work toward those new times! 🚀

References

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