VO2max Run: 5×4-Minute Intervals

Session Overview

This 45-minute run session uses five 4-minute intervals at VO2max intensity to push your aerobic ceiling higher, improving running economy and race-pace capability. Designed for advanced triathletes in the pre-competition phase, this is one of the most effective sessions available for boosting run-leg performance off the bike.

What You’ll Need

  • GPS watch with heart rate monitor
  • Running shoes — your lighter race-day shoes are ideal for quality sessions
  • Flat course or track for consistent pacing across all five intervals
  • Water bottle — sip during the 3-minute recovery jogs

Warm-Up (12 minutes)

Run 10 minutes easy at RPE 3-4. Then complete 4 x 20-second strides at 5km race pace with 30 seconds walk between each. Strides prime your neuromuscular system and get your legs turning over at the speed you’ll need for the main set.

Main Set

Run each 4-minute interval at your 3km to 5km race pace — RPE 8-9, very hard but controlled, not all-out sprinting. Take exactly 3 minutes of easy jogging or walking between each interval. Your goal is to complete all five at roughly the same pace — if interval 5 is significantly slower, you started too hard.

  • 5 x 4 minutes at VO2max / 3-5km race pace (RPE 8-9), 3 minutes easy jog recovery between each
  • Target heart rate: 92-97% of max HR by the final 60 seconds of each interval
  • If you cannot finish 4 minutes, reduce to 3-minute intervals and build to 4 minutes over future sessions

Cool-Down (8 minutes)

Jog 5-6 minutes very easy at RPE 2-3, then walk the final 2 minutes. This is a high physiological stress session — a proper cool-down significantly reduces muscle soreness and speeds recovery for your next training day. Don’t skip it.

Coaching Notes

  • Don’t start interval 1 too fast — equal splits across all five is the mark of a well-executed session
  • Use this session no more than once or twice a week; it demands significant recovery
  • For intermediates: reduce to 4 x 3-minute intervals with 3 minutes recovery and build up over weeks
  • Schedule at least 48 hours away from any other high-intensity session for best adaptation

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.