4 x 1200 m VO2max Repeats
Four 1200 m repeats at about 5k pace with 400 m jog recoveries, a track session that builds VO2max and the rhythm of three-lap efforts.
- Duration
- 1 hestimated
- Distance
- 11.8 kmestimated
- Effort
- 80
- 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 |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 5k pace, even laps | 1200 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryRecovery Easy jog | 400 m | 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
Three laps of the track at 5k pace give each repeat a duration of about four to six minutes for many runners, the upper end of classic VO2max intervals. This session has four of them, each followed by a 400 m jog.
Longer repeats like these keep oxygen uptake high for several minutes and build the endurance to hold a fast pace in the second half of a 5k. Pace the first lap carefully, since the third lap of each repeat is where it gets demanding. Even laps are the goal.
It suits intermediate runners who handle 6 x 800 m and want longer repeats. Use it in the build phase every one to two weeks. Progress to five repeats, or reduce the jog to 300 m.
Tips
- Check your split every lap and keep the laps even.
- Jog the 400 m slowly but continuously.
- Run in lane one so each repeat is the right length.
Good for5k10k
Season phaseBuild