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Friday, April 22, 2011

VO2 Max Booster Program Intervals

Just got over a cold and immediately embarked on an interval training program. I don't think that was a good idea, my body was not fully recovered. I was eager to increase the intensity as opening weekend gets closer, therefore decided to try some different types of intervals in preparation for May 2011 opening weekend Kilo. I partially followed the fourteen day VO2 Max Booster program as spelled out here. I modified the program to fit my current training schedule. It states you have to do fourteen consecutive days during the program. I only managed to get ten non consecutive days of the program interspersed with weight training before I came down with a sinus cold. A sinus / allergy cold is a guarantee for me in early spring, it happens like clockwork, within a given window of opportunity. It also didn't help my immune system to increase the intensity soon after getting over an earlier cold. Below is the data from the ten days:

Day One (Sunday 3/27/2011)
VO2 Max Test
20 min incremental warm up
5 min easy rolling
5 min VO2 Max Test
30 min easy warm down

Body weight = 175 lbs
Age = 46
VO2 Result = 241 to 274 watts at 185 bpm


Day Two (Monday 3/28/2011)
20 min incremental warm up
10 times 30 sec on 30 sec off at 100/50% VO2 Max
30 min easy
Day Two

Day Two


Day Three (Wednesday 3/30/2011)
10 min incremental warm up
3 times 5 mins on 10 mins off at 90/50% VO2 Max
5 min easy warm down

Day Three

Day Three

Day four (Sunday 4/3/2011)
20 min incremental warm up
6 x (40 + 20) 90/50% of VO2 max
4 mins easy rolling
6 x (40 + 20) 90/50% of VO2 max
4 mins easy rolling
6 x (40 + 20) 90/50% of VO2 max
4 mins easy rolling
14 min easy warm down

Day Four

Day Four

Day five (Monday 4/4/2011)
10 min incremental warm up
20 x 15 sec on 15 sec off at 100/50 % VO2 Max
10 min warm down

Day Five

Day Five

Day six (Wednesday 4/6/2011)
10 min incremental warm up
5 min 70% VO2 Max
3 min 75% VO2 Max
2 min 80% VO2 Max
5 x 30 sec on 30 sec off at 100/50 VO2 Max
5 min 50% VO2 Max
5 x 30 sec on 30 sec off at 100/50 VO2 Max
5 min 50% VO2 Max
5 x 30 sec on 30 sec off at 100/50 VO2 Max
5 min 50% VO2 Max
5 x 30 sec on 30 sec off at 100/50 VO2 Max
5 min 50% VO2 Max
5 min warm down

Day Six

Day Six


Day seven (Friday 4/8/2011)
10 min incremental warm up
5 min 70% VO2 Max
3 min 75% VO2 Max
2 min 80% VO2 Max
10 min 60% VO2 Max
?? X 30 sec on 30 sec off at 100/50  % VO2 Max but no failure training ( I did 20 intervals)
15 min warm down

Day Seven

Day Seven
Day eight (Saturday 4/9/2011)
20 min incremental warm up
3 x 5 min on 3 min off at 80/50 % VO2 Max
19 min warm down

Day Eight

Day Eight

Day nine (Monday 4/11/2011)
10 min incremental warm up
40 min fartlek
10 min warm down

Day Nine

Day Nine


Day ten (Wednesday 4/13/2011)
10 min incremental warm up
5 x 30 sec on 30 sec off at 100/50% VO2 Max
15 min warm down

Day Ten

Day Ten


(4/14/2011 to 4/22/2011)
Sick with a sinus cold

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