Interval Sessions
Heart Rate
VO2 Max

A3+ Minute Bursts

Hard
What do the zones and paces mean? Learn more

About this session

Ten sharp minutes above threshold with generous jog recovery. One of the most reliable ways to lift VO2 Max.

Session structure

  1. Warm-up15 min warm-up at zone A1 (very easy)
  2. Strides4 × 20 s strides at 1500 m pace
  3. Main set10 × 1 min at zone A3+ (above threshold) with 90 s easy jog recovery
  4. Cool-down10 min cool-down at zone A1 (very easy)
  1. 115 min warm-up at zone A1 (very easy)
  2. 24 × 20 s strides at 1500 m pace
  3. 31 min at zone A3+ (above threshold)
  4. 490 s at easy jog
  5. 51 min at zone A3+ (above threshold)
  6. 690 s at easy jog
  7. 71 min at zone A3+ (above threshold)
  8. 890 s at easy jog
  9. 91 min at zone A3+ (above threshold)
  10. 1090 s at easy jog
  11. 111 min at zone A3+ (above threshold)
  12. 1290 s at easy jog
  13. 131 min at zone A3+ (above threshold)
  14. 1490 s at easy jog
  15. 151 min at zone A3+ (above threshold)
  16. 1690 s at easy jog
  17. 171 min at zone A3+ (above threshold)
  18. 1890 s at easy jog
  19. 191 min at zone A3+ (above threshold)
  20. 2090 s at easy jog
  21. 211 min at zone A3+ (above threshold)
  22. 2210 min cool-down at zone A1 (very easy)