1. Warm-Up (12 min)

Gradual build

  • 5 min: 5 - 6.5 mph @ 2%
  • 3 min: 6 - 7.2 mph @ 2–3%
  • 3–4 min with:
    • 3 × 30 sec pickups: 7 - 8 mph @ 2–3%
    • 60 sec easy between (5 - 6 mph @ 1%)

2. Main Set VO2 Max Intervals (24 min)

4 × 4 min ON / 2 min EASY

4 min WORK (Z4–Z5, VO2 max zone)

  • Speed: 6.0–8.8 mph
  • Grade: 6–9%

Suggested progression:

  • 6% @ controlled start
  • 7%
  • 8%
  • 8–9% strongest effort

2 min EASY (active recovery)

  • 5.5–6.0 mph @ 1–2%

3. Bonus Lactate Clearance & Speed (5–6 min)

3 × 1 min ON / 1 min EASY

1 min ON:

  • 7.5–9.5 mph @ 3–4%

1 min EASY:

  • 5.5–6.0 mph @ 1%

4. Cool Down (5–6 min)

  • 5–6 min: 5.0–5.8 mph @ 1%