VO2max Sets 3 x (3-2-1 min)
Three sets of 3, 2 and 1 minute efforts that get faster as they get shorter, from 5k pace to 3k pace, with jogs between efforts and sets.
- Duration
- 1 h 05 min
- Distance
- 12.4 kmestimated
- Effort
- 83
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 3 min, 5k pace | 3 min | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.3 | IntervalVO2max 2 min, a little faster | 2 min | 107-110% threshold pace92-98% HRmax106-110% FTP |
| 3.4 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.5 | IntervalVO2max 1 min, 3k pace | 1 min | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 3.6 | RecoveryRecovery Easy jog, set break | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Each set in this session has three efforts that shrink in length and rise in speed. You run three minutes at 5k pace, two minutes a little faster and one minute at about 3k pace, with short jogs in between. Three minutes of jogging separate the sets.
The changing pace keeps the session engaging and trains several gears within VO2max work. The three minute effort builds aerobic power, while the shorter and faster efforts at the end of each set add speed when you are already working hard. The final set tells you whether your early pacing was right.
It suits intermediate runners preparing for 5k and 10k races. Use it once a week in the build phase. It works on a flat loop, a track or a treadmill. To progress, add a fourth set.
Tips
- Keep the 3 minute efforts controlled so the 1 minute efforts can be fast.
- Use the full three minutes of jogging between sets.
- Make each step up in pace small and clear.
Good for5k10k
Season phaseBuild