Training Duration and Frequency and VO2max
Posted: Sat Sep 06, 2003 9:32 pm
If an athlete runs only 15-25 minutes per session, does it matter whether they train 3, 4, or 5 times per week to increase VO2max?
With such a short training duration, increasing the frequency of training will not produce corresponding expansions of VO2max. However, if your average training duration is somewhat longer, between 25 and 35 minutes per session, the research suggests you can almost triple your average increase in VO2max simply by changing your training frequency from two or three times per week to four times per week.
If time constraints permit only the shorter 15-25 minute workouts, you can roughly double your expected gains in VO2max by running at a high intensity (90-100% VO2max) instead of running more slowly at 50-90% of maximal oxygen uptake.
Coach Payan
www.CoachesEducation.com