Deek's Quarters
8 × 400 m at 3K–5K effort, 200 m fast float
Workout type
VO2max Workouts
VO2max intervals: hard efforts from 15 seconds to 8 minutes near the top of your aerobic range, with recoveries short enough to keep your heart rate high. Runners get classic reps at 5K effort; cyclists get 4 × 8, 5 × 5, 30/15s, 40/20s, ladders and pyramids. Runs are set by effort, rides by percentage of FTP.
The sessions
Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
Norwegian 4 × 4
4 × 4 min at 90–95% max HR, 3 min easy jog
Zátopek 40 × 400
40 × 400 m at 5K–10K effort, 200 m jog
The Zátopek 400s Day (Scaled)
A historical curiosity, scaled: 3 × 10 × 400 m
5 × 1K at 5K Pace
5 × 1 km at 5K effort, ~90 s jog
6 × 800 at 5K Pace
6 × 800 m at 5K effort, 75–90 s jog
4 × 1200 at 5K Pace
4 × 1200 m at 5K effort, ~2 min jog
3 × 1600 at 5K Pace
3 × 1600 m at 5K effort, 2–3 min jog
12 × 400 at 5K Pace
12 × 400 m at 5K effort, 200 m jog or 60 s
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
Norwegian 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy
5 × 5 VO2max
5 × 5 min at 108–115% FTP, 5 min easy
The Gorby
5 × 5 min at 110% FTP with 5 min at 55%
6 × 3 VO2max
6 × 3 min at 115–120% FTP, 3 min easy
8 × 2 VO2max
8 × 2 min at 120–125% FTP, 2 min easy
10 × 1 min VO2max
10 × 1 min hard (~130% FTP), 1–2 min easy
20 × 1/1
20 × (1 min hard / 1 min easy)
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
Billat 30/30s (Bike)
15–20 min continuous 30 s hard / 30 s easy
40/20s
2–3 × 10 × (40 s hard / 20 s easy), 5 min between
15/15s
3 × 10 min of 15 s hard / 15 s easy
VO2 Descending Ladder
5-4-3-2-1 min, harder as they get shorter, equal recovery
VO2 Pyramid
1-2-3-4-5-4-3-2-1 min at VO2max, equal recovery
The McCarthy Special
3 rounds: 3 min @ 100% · 3 @ 112% · 3 @ 125%, then 9 min easy
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