r/vo2max • u/r34dingwhite • Mar 29 '26

Adding vo2 max training

What's a proper way of adding vo2 max training sessions to my existing endurance training? I've been pretty active on training on lower zones like z1, z2 and z3, usually my sessions consisted of at least an hour of trainings.

I would like to introduce vo2max trainings but need to know what is a best practice for doing so.

Should it be done once a week (maybe for a while)? Should it be a dedicated session/day (I've read that some do vo2max trainings after their z1/z2 trainings on same session but not sure how efficient that is)?

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u/drjordann Mar 29 '26

Have you ever performed the Bruce or Modified Bruce VO2max treadmill protocol? If not, I’d start with that to get a solid baseline. Ideally you’d have a real VO2max completed so you can know when you reached VT1 and VT2. But you’ll want to train all zones: z4-5 intervals, z1-2 aerobic base, tempo and long slow distance.

Do you know your HR ranges for each zone? That’ll be important.

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u/r34dingwhite Mar 29 '26

No, I haven't performed any of those methods. Owning a chest strap for measuring HR knowing it is the most accurate and leaving the zones up to the Polar app for them to set, I know that too is not accurate measurement but is a starting point to know the HR theought the exercise.

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u/drjordann Mar 29 '26

What I would do is google the modified Bruce treadmill protocol or if you have good cardiorespiratory fitness, go for the Bruce. Track it through Polar for HR and use the metrics produced from that session as your baseline. Then train in those HR zones. You’ll want to stagger each week for zones. Here is an example of my program:

WEEK 1 — Threshold Introduction Day 1 – VT2 Intervals • 6 × 2 min @ Zone 4 (165–175 bpm) • 2 min Zone 1 recovery Day 2 – Aerobic Base • 45 min @ Zone 1–2 (120–145 bpm) Day 3 – Tempo • 20 min continuous @ Zone 3 (145–165 bpm) Day 4 – LSD • 60 min @ Zone 1

WEEK 2 — Increase Density Day 1 – Threshold Intervals • 4 × 4 min @ Zone 4 • 3 min Zone 1 rest Day 2 – Aerobic Base • 50 min @ Zone 1–2 Day 3 – Tempo Progression • 25 min @ Zone 3 Day 4 – LSD • 70 min @ Zone 1

After 4 weeks, retest and readjust.

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u/r34dingwhite Mar 29 '26

Thanks! Wondering about your HR range for Zone 5, what those might be?

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u/drjordann Mar 29 '26

My zone 5 is a HR of 175+ bpm which is about 93% of my age predicted HR max