Steve hittin' a treadmill.
Looking for some off-season intensity? There's been some buzz about this specific VO2 max treadmill workout. You can also use this workout to gauge your overall run fitness level.
Your "VO2 max" is the highest capacity that your body has to bring in and utilize oxygen. This is a decent gauge of your overall fitness level, but it's not the sole manner in judging power, speed, endurance, etc. You have to be careful doing a VO2 max test such as this workout, because you really get pushed to the limit. A lot of stress will be placed on your respiratory and cardiovascular systems.
Here's what you do:
- 10 minutes of easy running. Set the treadmill to an easy, conversational pace. You shouldn't be pushing it at all. This is just an easy warm-up.
- Increase the speed by 0.5 mph every 60 seconds. Build your pace. Try to get comfortable running at that speed before you have to increase the speed 60 seconds later.
- Build by 0.5 mph every 60 seconds until you have to stop. It will just get harder and harder, but hold on as long as you can (without hurting yourself).
- Easy 1 mile cool-down.
How fast did you get on the treadmill? What was your max speed? Note this speed, and try to beat it in 4 weeks.
Note from Steve: This workout hurts. After a few minutes of increasing my speed, it was hard to intake enough oxygen. My legs weren't too tired, but my lungs were burning. And my heart rate was through the roof (220 range). This is NOT something to do every week, but it IS a way to "check in" and see if you're gaining or losing run fitness every 4-5 weeks.
Need another good workout? Try this weight room workout to add power to your swim.
Follow Steve on Twitter (http://twitter.com/steveinaspeedo) or on his blog.
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