VO2 Max
Session Giude
Evidence-based interval prescriptions for every phase of training. Stop guessing. Start improving.
VO2 MAX
SESSION GUIDE
20+
Sessions
4
Race Distances
15+
Research Citations
∞
Lifetime Access
What’s Inside
Everything you need to build a massive aerobic engine, organised by training phase and goal event.
Base Phase Sessions
Threshold and tempo work to maintain fitness without compromising aerobic development. One quality session per week, perfectly prescribed.
Sharpening Sessions
The Seiler 4×8, Billat 30/30s, decreasing intervals, and more. Research-proven protocols that actually improve VO2 max.
Race-Specific Work
Tailored sessions for 5K, 10K, half marathon, and marathon. Because your goal event should dictate your training.
Running Economy
Hill sprints, strides, and plyometric protocols. Because efficiency matters as much as capacity.
Warm-Up Protocols
Standard, winter, and race-specific warm-ups. Plus cool-down guidance for optimal recovery.
Monitoring & Red Flags
Know when to push and when to back off. HRV markers, session quality indicators, and recovery protocols.
Sessions That Work
Every session includes structure, purpose, pacing, and execution notes. No guesswork.
Seiler 4×8 — The Gold Standard
Billat 30/30 Short-Short Intervals
Decreasing Intervals
Hard-Start Long Intervals
75-Minute Progressive Run
+ 15 more race-specific sessions
Sample Session
Seiler 4×8 (The Gold Standard)
Structure:
- Extended warm-up: 20-25 min with strides
- 4 × 8 min at 90-95% vVO2max
- 2 min active recovery
- Cool-down: 20-30 min easy
Purpose: Accumulate time at/near VO2 max with sustainable rep length. This is the session that outperformed 4×4 in Seiler’s research.
Who is This For?
Runners who are serious about improvement and ready to train with intention.
Runners Who've Hit a Plateau
You’ve been training consistently but times have stalled. You need structured intensity work, not just more miles.
Coaches Looking for Resources
A ready-made library of sessions you can adapt for your athletes, backed by research and practical application.
Self-Coached Athletes
You write your own training but want evidence-based session prescriptions from someone who’s done the research.
Runners Preparing for a Goal Race
A specific event on the calendar and you want sessions designed for your distance, not generic interval work.
Build Your Aerobic Engine
Stop guessing at interval sessions. Get the evidence-based prescriptions that actually improve VO2 max.