Typical weekly training for VO2 max includes three days of Zone 2 training and one day of interval training, with intervals lasting four to eight minutes.

“once a person is ready to graduate into a dedicated V2 Max session that's what I want to do and I want to see them doing that once a week again if you're training to be an elite level cyclist you're going to have to do it more than that but if you're training to just know minimize risk and maximize gain I want to see people start to push those and maybe the first time they do it they can only do four rounds of that but you know eventually you'll get up to five six seven eight rounds of that again if we're talking about four minutes”

“the first few times a person even experiments and dabbles with these 4minute intervals I actually want them to come away thinking that wasn't too bad great try a little bit harder the next time but we're we're not here to to sort of wipe you out”

“once a person is ready to graduate into a dedicated V2 Max session that's what I want to do and I want to see them doing that once a week”

“three days a week of zone two and one day a week of uh of of interval training but but interval training at that specific sort of four five upper limit eight minute intervals”