Vo2 Max
11 articles
TrainingAugust 27, 2026 · 10 MIN
Sprint Interval Training (SIT) for Endurance Athletes
Sprint interval training delivers similar VO2max adaptations in one-fifth of the time of traditional steady-state cardio. Here's the physiology, optimal protocols, and how to integrate SIT into a polarised endurance plan without burning out.
TrainingAugust 16, 2026 · 9 MIN
HIIT for Endurance Athletes: When High-Intensity Intervals Actually Help
High-intensity interval training can boost VO2 max by 7–10% in just 4 weeks — but only when programmed correctly within an endurance framework. Here's the evidence-based approach to HIIT for runners, cyclists, and triathletes.
TrainingJuly 29, 2026 · 8 MIN
Track Workouts for Endurance Runners: The Complete Session Guide
The track is the most precise environment for developing speed, VO2max, and running economy. This guide covers eight structured track sessions — from 800m repeats to 3000m time trials — with pacing guidelines for every level.
TrainingJuly 18, 2026 · 8 MIN
VO2max Interval Workouts: The Sessions That Drive the Biggest Aerobic Gains
VO2max-targeted intervals are the highest-leverage training tool for improving aerobic capacity. Done correctly, 4–8 weeks of structured VO2max work can lift VO2max by 5–8% in trained athletes. Here are the sessions and the science.
TrainingJuly 15, 2026 · 8 MIN
Altitude Training Camps for Endurance Athletes: What Happens to Your Body and How to Do It Right
Altitude training camps remain one of the most effective tools for improving sea-level endurance performance. Here's the physiology, the live high-train low strategy, and the practical guidelines for amateur athletes planning their first altitude block.
TrainingJune 18, 2026 · 7 MIN
HIIT for Endurance Athletes: High-Intensity Interval Training That Actually Works
High-intensity interval training dramatically improves VO2max and lactate threshold in less time than traditional volume. Here's the evidence-based approach — protocols, scheduling, and when not to use it.
TrainingJune 15, 2026 · 8 MIN
5K Training: The Science of Racing 5 Kilometres Faster
The 5K looks short. It isn't. Racing 5 kilometres at maximum effort requires the highest aerobic intensity of any common road distance. Here's the training science that actually moves the number.
TrainingJune 13, 2026 · 8 MIN
Genetic Potential in Endurance Sport: What the Science Says
How much of your endurance performance is determined by genetics — and how much can training change? The answer is more nuanced than either fatalists or optimists suggest.
TrainingJune 8, 2026 · 9 MIN
Polarised Training vs Threshold Training: What the Research Actually Shows
Two training philosophies dominate endurance sport. One has more research support than most coaches acknowledge. A direct comparison of the evidence.
TrainingJune 4, 2026 · 9 MIN
How Does VO2max Decline With Age — and Can Training Actually Slow It?
Conventional wisdom says VO2max drops 10% per decade after 30. But for consistently training athletes, the picture is very different — and more encouraging.
TrainingApril 21, 2026 · 9 MIN
VO2 Max Explained: What It Is, How to Test It, and How to Improve It
VO2 max is the single best predictor of endurance performance. Here's what it measures, how to find yours — and the training methods proven to raise it.