🏃‍♂️ MAX VO₂ TREADMILL RUN (50s ON / 90s OFF)…

Goal: ≥90% VO₂max exposure · Repeatable power

RUN: 10.0 mph (Last 2 @ 10.3 mph)

WALK: 3.3 mph

Rounds: 8 max

⏱ CLOCK MAP (START WITH WALK)

00:00 – 01:30

WALK · 3.3 mph  (90 sec preload instead of 1:40)

ROUND 1

01:30 – 02:20 RUN

02:20 – 03:50 WALK

ROUND 2

03:50 – 04:40 RUN

04:40 – 06:10 WALK

ROUND 3

06:10 – 07:00 RUN

07:00 – 08:30 WALK

ROUND 4 

08:30 – 09:20 RUN

09:20 – 10:50 WALK

ROUND 5 

10:50 – 11:40 RUN

11:40 – 13:10 WALK

ROUND 6 

13:10 – 14:00 RUN

14:00 – 15:30 WALK

ROUND 7 

15:30 – 16:20 RUN

16:20 – 17:50 WALK

ROUND 8 (FINAL)

17:50 – 18:40 RUN

→ STOP

AVG HR - 154 BPM

MAX HR - 188 BPM​