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V02 Max Intervals for lungs
Endurance athletes need to work on raising their V02 max to excel. V02 max is the measurement of the amount of oxygen your body can effectively use in a given amount of time. Usually expressed in L/m (liters per minute), this can be measured at most sports physiology centers for about $50-$100.
To raise your V02 max you need to do some pretty gut busting workouts. 2 basic workouts for v02 max are: 10x30's and 4x1's. These are best performed running or on a stationary bike, but any intense aerobic exercise will work. The key point it short VERY intense effort, followed by INCOMPLETE rest, usually the length of the interval. If your lungs aren't burning, or you aren't puking, decrease the recovery period, or increase the intensity. Do not perform these exercises without a good base level of aerobic fitness. Make sure you have high motivation to complete the exercise.
10x30s consist of 30 seconds of all out sprinting, followed by 30 seconds of recovery (easy spinning on the bike, slow slow jog). Do 2 sets, and take a 5 minute rest between sets, be sure to cool down well (20-30 minutes)
4x1's consist of 1 minute all out intervals, followed by 1 minute of easy spinning. 5 minutes between sets, 2 sets. cool down well, 20 - 30 minutes.
These intervals should make you want to puke, if you haven't done V02 intervals before, your lungs should burn, that's the effect you are going for. V02 intervals 2 times per week, for 1 month before your in season should raise your V02 max to close to your genetic potential (75l/m for non-elite athletes, 90l/m for elite athletes) . You should be able to maintain this level by doing 1 V02 workout per week, assuming you are also doing other aerobic exercise during the week during the in season.
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