58 workouts
VO2max Intervals
VO2max intervals are run at roughly 3K to 5K race pace, hard enough that each repetition pushes oxygen uptake to its ceiling. They are the sessions that raise that ceiling.
They are demanding, so they are best used once a week in a build toward a 5K or 10K. Each session includes a proper warmup and enough recovery to hold the pace for the whole set.
The 300/600 Oscillator (Long)
Alternating 300m and 600m intervals creating rhythm disruption - challenges adaptation.
- Duration
- 1h 10m
- Main set effort
- RPE 9.6 / 10
- Distance
- 14km
- Terrain
- track
Speed Sandwich
Fast 200m intervals bookending sustained tempo block - neuromuscular activation before and after threshold work.
- Duration
- 1h 0m
- Main set effort
- RPE 9.3 / 10
- Distance
- 10.2km
- Terrain
- track
Mixed Bag Sprint Session (Short)
Combination of 10x200m followed by 10x400m with varying recovery, targeting neuromuscular power then VO2max capacity.
- Duration
- 45m
- Main set effort
- RPE 8.5 / 10
- Distance
- 6.6km
- Terrain
- track
The 300m Grinder (Short)
20x300m with minimal recovery creating oxygen debt
- Duration
- 40m
- Main set effort
- RPE 10 / 10
- Distance
- 7.6km
- Terrain
- track
VO2 Max Development Intervals
High-intensity interval training designed to improve maximum oxygen uptake and running economy. Classic 5x1000m intervals with full recovery.
- Duration
- 55m
- Main set effort
- RPE 7.8 / 10
- Distance
- 10km
- Terrain
- track
VO2 Maximizer (Short)
5x(3min hard, 2min hard, 1min very hard) with recovery - progressive effort within sets
- Duration
- 45m
- Main set effort
- RPE 7.3 / 10
- Distance
- 11km
- Terrain
- any
The 400/1200 Split
Pairs of 400m and 1200m: speed-endurance combination
- Duration
- 1h 5m
- Main set effort
- RPE 9.2 / 10
- Distance
- 14.4km
- Terrain
- track
Sprint-Cruise-Sprint
12x200m fast, 4km steady, 12x200m fast - speed before and after aerobic work.
- Duration
- 1h 10m
- Main set effort
- RPE 7 / 10
- Distance
- 11.8km
- Terrain
- track
The 400/1200 Split (Long)
Pairs of 400m and 1200m: speed-endurance combination
- Duration
- 1h 20m
- Main set effort
- RPE 9.5 / 10
- Distance
- 19.2km
- Terrain
- track
Sprint-Cruise-Sprint (Short)
12x200m fast, 4km steady, 12x200m fast - speed before and after aerobic work.
- Duration
- 50m
- Main set effort
- RPE 6.5 / 10
- Distance
- 8.6km
- Terrain
- track
The 300m Grinder (Long)
20x300m with minimal recovery creating oxygen debt
- Duration
- 1h 10m
- Main set effort
- RPE 10 / 10
- Distance
- 13.3km
- Terrain
- track
The 600/1000 Oscillator (Long)
Alternating 600m and 1000m intervals - mid-distance oscillation
- Duration
- 1h 30m
- Main set effort
- RPE 10 / 10
- Distance
- 22km
- Terrain
- track
The 300m Grinder
20x300m with minimal recovery creating oxygen debt
- Duration
- 55m
- Main set effort
- RPE 10 / 10
- Distance
- 10.5km
- Terrain
- track
The 400/1200 Split (Short)
Pairs of 400m and 1200m: speed-endurance combination
- Duration
- 45m
- Main set effort
- RPE 8.5 / 10
- Distance
- 9.6km
- Terrain
- track
Altitude Simulator (Long)
10x600m with minimal recovery creates oxygen debt
- Duration
- 1h 0m
- Main set effort
- RPE 10 / 10
- Distance
- 13.2km
- Terrain
- track
The 600/1000 Oscillator (Short)
Alternating 600m and 1000m intervals - mid-distance oscillation
- Duration
- 50m
- Main set effort
- RPE 9.3 / 10
- Distance
- 12.8km
- Terrain
- track
Altitude Simulator (Short)
10x600m with minimal recovery creates oxygen debt
- Duration
- 40m
- Main set effort
- RPE 10 / 10
- Distance
- 9.3km
- Terrain
- track
VO2 Maximizer
5x(3min hard, 2min hard, 1min very hard) with recovery - progressive effort within sets
- Duration
- 1h 10m
- Main set effort
- RPE 7.9 / 10
- Distance
- 18km
- Terrain
- any
Mixed Bag Sprint Session
Combination of 10x200m followed by 10x400m with varying recovery, targeting neuromuscular power then VO2max capacity.
- Duration
- 1h 10m
- Main set effort
- RPE 8.9 / 10
- Distance
- 10.2km
- Terrain
- track
VO2 Maximizer (Long)
5x(3min hard, 2min hard, 1min very hard) with recovery - progressive effort within sets
- Duration
- 1h 25m
- Main set effort
- RPE 8.2 / 10
- Distance
- 22km
- Terrain
- any
Speed Sandwich (Short)
Fast 200m intervals bookending sustained tempo block - neuromuscular activation before and after threshold work.
- Duration
- 45m
- Main set effort
- RPE 9 / 10
- Distance
- 7.8km
- Terrain
- track
Mixed Bag Sprint Session (Long)
Combination of 10x200m followed by 10x400m with varying recovery, targeting neuromuscular power then VO2max capacity.
- Duration
- 1h 20m
- Main set effort
- RPE 9.8 / 10
- Distance
- 11.8km
- Terrain
- track
Speed Sandwich (Long)
Fast 200m intervals bookending sustained tempo block - neuromuscular activation before and after threshold work.
- Duration
- 1h 15m
- Main set effort
- RPE 10 / 10
- Distance
- 12.6km
- Terrain
- track
Sprint-Cruise-Sprint (Long)
12x200m fast, 4km steady, 12x200m fast - speed before and after aerobic work.
- Duration
- 1h 25m
- Main set effort
- RPE 8.4 / 10
- Distance
- 14.2km
- Terrain
- track
The 300/600 Oscillator (Short)
Alternating 300m and 600m intervals creating rhythm disruption - challenges adaptation.
- Duration
- 40m
- Main set effort
- RPE 8.8 / 10
- Distance
- 8.4km
- Terrain
- track
The 300/600 Oscillator
Alternating 300m and 600m intervals creating rhythm disruption - challenges adaptation.
- Duration
- 1h 0m
- Main set effort
- RPE 9 / 10
- Distance
- 12.2km
- Terrain
- track
Altitude Simulator
10x600m with minimal recovery creates oxygen debt
- Duration
- 50m
- Main set effort
- RPE 10 / 10
- Distance
- 11.2km
- Terrain
- track
The 600/1000 Oscillator
Alternating 600m and 1000m intervals - mid-distance oscillation
- Duration
- 1h 10m
- Main set effort
- RPE 9.5 / 10
- Distance
- 17.6km
- Terrain
- track
Aerobic Apocalypse 🔥 (Default Version)
The full end-times experience! Four 1000m rounds of apocalyptic aerobic chaos that'll completely destroy and rebuild your cardiovascular system. This is the classic apocalypse survival workout.
- Duration
- 1h 10m
- Main set effort
- RPE 10 / 10
- Distance
- 13km
- Terrain
- track
Aerobic Apocalypse 🔥 (Long Version)
The ultimate end-times saga! Five 1000m rounds of legendary apocalyptic chaos that'll completely obliterate your old aerobic limits and forge you into an unstoppable survivor. This is apocalypse legend status.
- Duration
- 1h 25m
- Main set effort
- RPE 10 / 10
- Distance
- 16km
- Terrain
- track
Aerobic Apocalypse 🔥 (Short Version)
Welcome to the end times of aerobic comfort! Three 1000m rounds of pure apocalyptic chaos that'll destroy your old VO2 max and rebuild it stronger. Short but world-ending - perfect for busy survivors.
- Duration
- 55m
- Main set effort
- RPE 10 / 10
- Distance
- 10km
- Terrain
- track
Breathless in Battle ⚔️ (Default Version)
The full war campaign! Three epic 5-minute battles that'll forge you into a breathless battle champion. This is the complete warrior's journey to VO2 max domination.
- Duration
- 1h 15m
- Main set effort
- RPE 7.3 / 10
- Distance
- 13.5km
- Terrain
- track
Breathless in Battle ⚔️ (Long Version)
The legendary war saga! Four epic 5-minute battles that'll immortalize you in the Hall of Breathless Warriors. This ultimate campaign is for legendary fighters only.
- Duration
- 1h 35m
- Main set effort
- RPE 7.5 / 10
- Distance
- 17km
- Terrain
- track
Breathless in Battle ⚔️ (Short Version)
Enter the battlefield where oxygen is your enemy! Two epic 5-minute battles that'll leave you breathless but victorious. Short campaign perfect for busy warriors who want maximum tactical advantage.
- Duration
- 55m
- Main set effort
- RPE 7 / 10
- Distance
- 10km
- Terrain
- track
Cardiac Chaos Championship 💓 (Default Version)
The full championship experience! Six 2.5-minute rounds of pure cardiac mayhem that'll crown you the undisputed champion of heart-pounding chaos. This is the gold standard for VO2 max chaos creation.
- Duration
- 1h 0m
- Main set effort
- RPE 7.8 / 10
- Distance
- 11.5km
- Terrain
- track
Cardiac Chaos Championship 💓 (Long Version)
The ultimate championship bout! Eight 2.5-minute rounds of legendary cardiac chaos that'll secure your place in the Chaos Hall of Fame. This epic championship is for true cardiac warriors only.
- Duration
- 1h 15m
- Main set effort
- RPE 8 / 10
- Distance
- 14.5km
- Terrain
- track
Cardiac Chaos Championship 💓 (Short Version)
Welcome to the championship of cardiac chaos! Four 2.5-minute rounds where your heart will battle for the title of 'Most Chaotic Pumper.' Short but intense - perfect for busy warriors seeking maximum heart-pounding action.
- Duration
- 45m
- Main set effort
- RPE 7.5 / 10
- Distance
- 8.5km
- Terrain
- track
Cardio Crusher's Carnival 🎪 (Default Version)
The full carnival experience! Six 800m rides on the legendary Cardio Crusher that'll spin, twist, and transform your cardiovascular system into a prize-winning powerhouse. This is the classic carnival adventure!
- Duration
- 1h 10m
- Main set effort
- RPE 7.7 / 10
- Distance
- 13km
- Terrain
- track
Cardio Crusher's Carnival 🎪 (Long Version)
The ultimate carnival spectacular! Eight 800m rides on the world-famous Cardio Crusher that'll transform your cardiovascular system into a legendary carnival attraction. This epic carnival is for thrill-seekers only!
- Duration
- 1h 30m
- Main set effort
- RPE 7.9 / 10
- Distance
- 17km
- Terrain
- track
Cardio Crusher's Carnival 🎪 (Short Version)
Step right up to the most thrilling carnival on earth! Four 800m rides on the Cardio Crusher that'll spin your cardiovascular system until it screams for mercy. Short but spectacular - perfect for busy carnival-goers!
- Duration
- 50m
- Main set effort
- RPE 7.4 / 10
- Distance
- 9km
- Terrain
- track
Heart Rate Hijacker 💔 (Default Version)
The complete criminal mastermind experience! Eight 90-second heart rate heists that'll establish you as the most notorious cardiovascular bandit in the business. This is professional-grade heart hijacking.
- Duration
- 1h 0m
- Main set effort
- RPE 7.8 / 10
- Distance
- 11km
- Terrain
- track
Heart Rate Hijacker 💔 (Long Version)
The legendary criminal empire! Ten 90-second heart rate heists that'll cement your legacy as the greatest cardiovascular criminal of all time. This epic operation is for legendary criminals only.
- Duration
- 1h 15m
- Main set effort
- RPE 8 / 10
- Distance
- 14km
- Terrain
- track
Heart Rate Hijacker 💔 (Short Version)
You're about to become a master criminal! Six 90-second heart rate heists that'll steal every beat and leave your cardiovascular system wondering what hit it. Short but criminally effective.
- Duration
- 45m
- Main set effort
- RPE 7.6 / 10
- Distance
- 8km
- Terrain
- track
Lung Buster's Delight 🫁 (Default Version)
The full lung-busting experience! Four 4-minute courses of respiratory torture that'll turn your lungs into aerobic powerhouses. This is the perfect recipe for developing serious VO2 max capacity.
- Duration
- 1h 5m
- Main set effort
- RPE 7.5 / 10
- Distance
- 12km
- Terrain
- track
Lung Buster's Delight 🫁 (Long Version)
The ultimate lung-busting marathon! Five 4-minute courses of pure respiratory destruction that'll transform your lungs into aerobic monsters. This epic feast is for serious lung-busting enthusiasts only.
- Duration
- 1h 20m
- Main set effort
- RPE 7.7 / 10
- Distance
- 15km
- Terrain
- track
Lung Buster's Delight 🫁 (Short Version)
Welcome to the lung-busting buffet! Three 4-minute servings of pure respiratory mayhem that'll leave your lungs begging for mercy. Short but devastatingly effective - perfect for when you want maximum lung expansion with minimal time commitment.
- Duration
- 50m
- Main set effort
- RPE 7.3 / 10
- Distance
- 9km
- Terrain
- track
Maximum Mayhem Machine 🤖 (Default Version)
The full industrial mayhem experience! Four 1200m production cycles where the Maximum Mayhem Machine will systematically dismantle your old limits and engineer superior VO2 performance. This is premium mayhem manufacturing!
- Duration
- 1h 20m
- Main set effort
- RPE 7.5 / 10
- Distance
- 15km
- Terrain
- track
Maximum Mayhem Machine 🤖 (Long Version)
The legendary industrial revolution! Five 1200m advanced manufacturing cycles where the Maximum Mayhem Machine will engineer you into a legendary VO2 powerhouse. This is next-generation mayhem technology!
- Duration
- 1h 40m
- Main set effort
- RPE 7.7 / 10
- Distance
- 19km
- Terrain
- track
Maximum Mayhem Machine 🤖 (Short Version)
Welcome to the factory of chaos! Three 1200m sessions where the Maximum Mayhem Machine will systematically destroy your old VO2 limits and manufacture new ones. Short but industrially efficient!
- Duration
- 1h 0m
- Main set effort
- RPE 7.3 / 10
- Distance
- 11km
- Terrain
- track
Oxygen Debt Collector 💰 (Default Version)
The full debt collection experience! Six 3-minute collection rounds where you'll systematically collect all outstanding oxygen debts with decreasing recovery. This is professional-grade debt collection.
- Duration
- 1h 15m
- Main set effort
- RPE 8 / 10
- Distance
- 14km
- Terrain
- track
Oxygen Debt Collector 💰 (Long Version)
The ultimate collection empire! Eight 3-minute collection rounds that'll establish you as the most feared debt collector in the oxygen business. This legendary operation is for collection moguls only.
- Duration
- 1h 35m
- Main set effort
- RPE 9.4 / 10
- Distance
- 18km
- Terrain
- track
Oxygen Debt Collector 💰 (Short Version)
Time to collect what's owed! Four 3-minute collection rounds where you'll gather all outstanding oxygen debts. Short but ruthlessly efficient - perfect for busy debt collectors who demand immediate payment.
- Duration
- 55m
- Main set effort
- RPE 7.7 / 10
- Distance
- 10km
- Terrain
- track
Oxygen Thief's Paradise 💨 (Default Version)
The full criminal mastermind experience! Five 3-minute oxygen heists that'll establish you as the most notorious O2 bandit in town. This is the perfect crime for developing serious VO2 max power.
- Duration
- 1h 0m
- Main set effort
- RPE 7.6 / 10
- Distance
- 11km
- Terrain
- track
Oxygen Thief's Paradise 💨 (Long Version)
The ultimate oxygen crime spree! Seven 3-minute heists that'll make you the most feared O2 bandit in the galaxy. This epic session is for hardened criminals only - massive VO2 gains guaranteed.
- Duration
- 1h 15m
- Main set effort
- RPE 7.9 / 10
- Distance
- 14km
- Terrain
- track
Oxygen Thief's Paradise 💨 (Short Version)
Welcome to the criminal underworld of oxygen theft! Three 3-minute heists where you'll steal every molecule of O2 in sight. Short but utterly ruthless - perfect for busy bandits who want maximum VO2 gains without doing hard time.
- Duration
- 45m
- Main set effort
- RPE 7.3 / 10
- Distance
- 8km
- Terrain
- track
VO2 Vampire's Feast 🧛♂️ (Default Version)
The complete vampire banquet! A blood-thirsty pyramid feast: 2-3-4-3-2 minutes of pure VO2 vampirism. This is the traditional feast that has sustained vampires for centuries.
- Duration
- 1h 10m
- Main set effort
- RPE 9.1 / 10
- Distance
- 13km
- Terrain
- track
VO2 Vampire's Feast 🧛♂️ (Long Version)
The legendary vampire banquet! An epic blood-thirsty pyramid feast: 2-3-4-5-4-3-2 minutes of pure VO2 vampirism. This legendary feast is reserved for ancient vampires only.
- Duration
- 1h 30m
- Main set effort
- RPE 9.5 / 10
- Distance
- 17km
- Terrain
- track
VO2 Vampire's Feast 🧛♂️ (Short Version)
Welcome to the vampire's banquet! A blood-thirsty pyramid feast: 2-3-2 minutes of pure VO2 vampirism. Short but savage - perfect for busy blood-suckers who crave maximum aerobic nourishment.
- Duration
- 50m
- Main set effort
- RPE 8.6 / 10
- Distance
- 9km
- Terrain
- track