Method Breakdown: VO2 MAX
Aerobic Power.
Content on Long Term Strength and Conditioning Substack will always be free. If you enjoy these posts, please share, donate, or consider my book:
Answering the Call: Proper Physical Training for Police and Military in the in the 21st Century
For daily programming, I have joined We Go Home LLC as their Director of Human Performance. Start your free trial here.
Key Takeaway
The idea of Cardiac Power/VO2 Max Intervals is to push to the ends of your aerobic system and hang out around around your max heart rate VO2 Max. As written these are typically intervals that last around 2-4 minutes, depending on your level of conditioning.
While using a total body conditioning movement- Push these as hard as you can. Follow up with full recovery between reps. That means 130 bpm or at LEAST 5 minutes between reps.
The reason these intervals are so long is because it takes a 90 seconds to two minute to even get close to your max heart rate. When doing these you are literally pushing your heart’s capacity to deliver your body oxygen.
Complexes/Circuits I have used or Programmed in the Past:
Like in the video, you can combine low impact activities like the ECHO Bike, and KB Movements.
KB Swings- 15-25 reps
400-800m Track Repeats immediately after the completion of the above movement, or whatever distance allows you to hit the 2-4 minutes.
KB Cleans-10-12 Reps
Sled Push/Pull- 2-4 minutes
Goblet Squats or Double KB Front Squats- 10-12 Reps
Assault or ECHO Bike- 2-4 minutes
KB Thrusters- 10-12 Reps
Heavy Bag- 2-4 minutes
Single Arm KB Clean and Press- 5 Right, 5 Left
Max Effort Grappling (Your partner should be relentless)- 2-4 minutes
Closing
This should be a method you build up to…not start with. These are very intense and should only be programmed for 3-4 weeks tops. Think of this as the final piece after spending several weeks working your aerobic system in various capacities- Zone 2, HICT, Threshold, and then something like this.
Jump into these too soon and you’re just capping your results.
Daily programming with We Go Home LLC on the TrainHeroic App!