6 x 2 min VO2max Intervals for Beginners
Six 2 minute efforts at about 5k effort with equal jog recoveries, a first VO2max session for runners who are new to hard interval training.
- Duration
- 49 min
- Distance
- 9.2 kmestimated
- Effort
- 60
- Level
- Beginner
- 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 |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalVO2max About 5k effort | 2 min | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 2.2 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Two minute intervals are a gentle entry into VO2max training. You run six efforts at about 5k effort, each followed by two minutes of easy jogging. The equal work and recovery time gives you enough rest to keep each effort at the right pace.
Intervals in this range challenge the heart and lungs and improve the maximum amount of oxygen your body can use. Breathing gets hard toward the end of each two minutes, and that is expected. The effort should still be one you could repeat, not a sprint.
It suits beginners who have a few weeks of tempo running behind them. Run it once a week in the build phase. Progress to eight repeats, then to 5 x 3 minutes.
Tips
- Start each interval at a controlled pace and hold it.
- Jog slowly in the recoveries and walk briefly if you need to.
- A treadmill lets you set the pace exactly.
Good for5k10kGeneral fitness
Season phaseBaseBuild