Improving VO2 max, lactate threshold, and running economy
The last couple of days, I was studying several sources in order to find out how to make my training plan for December until February to improve VO2 max. High VO2 max results in good freediving performance and breath holding. Today, I stumbled upon this website that summarizes it quite well.
Here the link.
In summary, one should do some short high-intensity interval trainings, but also some regular interval trainings during 4 minutes with 2 minutes recovery break (slow jogging). I hear already two questions araising.
- How many intervals?
- At what pace?
- how long are the breaks?
Of what I figured out in the last couple of days was that in order to improve VO2 max, high-intensity interval training is required. This boils down to my traditional 10x 200m sprints with 2 minutes recovery (walking). here, sprint means really going to almost maximum possible speed.
In order to push the lactatic threshold, however, a more moderate interval training is required. In fact the 5x 4 minutes at or a bit above the lactatic threshold and 2 minutes break (walking).
Also, one long run is still advisable in order to recover the muscles.
How does this translate into a training plan?
So, in practice, this is difficult to translate without over-training.
I suggest the following
- Monday 5x 4 minutes with 2 minutes break
- Tuesday weight lifting
- Wednesday 10x 200m with 2 minutes break
- Thursday weight lifting, wellness
- Friday 5x 4 minutes with 2 minutes break
- Saturday long run 90-120 minutes
During my times as a sprinter, once per week 10x 200m was enough. Every week, we got better. In the beginning, we were not able to sustain the 10x. Only about 7-8 times. But quickly, we got used to the effort.
Let’s see in December.