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  1. #1
    48kilos is offline Member
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    Question vo2 MAX question

    What are the rest intervals during a vo2 max workout? Is it 15sec right 15 left 15 off? Please explain.

  2. #2
    DanMartin is offline Senior Member
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    Try 15 seconds left (at least 7 reps), 15 seconds off, 15 seconds right (at least 7 reps), 15 seconds off...for 20 - 30 minutes.

  3. #3
    48kilos is offline Member
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    Thanks Dan ill try it out today.

  4. #4
    Kai Johnson is offline Senior Member
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    There is a protocol to determine the number of reps you should start out with. I have heard that 7 reps is the average number that people usually start with but you may be able to hit more or less.

    Here is the original post by Kenneth Jay saved by Mark Reifkind on his blog.

    The first thing you have to do is to establish at what snatch cadence you come the closest to eliciting your VO2max. This is done by doing an incremental test that lasts no less than 6 minutes. Basically you just start out very slow and for each minute you increase the cadence. When you have get to the 6th minute you go all out snatching as many times as you can without stopping for at least one minute. The test might look like this but is subject to individual differences:

    1st minute: 10 reps left arm
    2nd minute: 12 reps right arm
    3rd minute 15 reps left arm
    4th minute: 17 reps right arm
    5th minute: 18 reps left arm
    6th minute: 26 reps right arm (all out effort)

    The 6th minute reflects your VO2max cadence, hence that will be your interval training tempo. It is very important for the protocol that you continued snatching for the entire 6th minute. (make sure afterwards you balance out the numbers of snatches performed on each side so each side get a total equal amount of work).

    In this example the VO2max cadence = 26reps

    The interval work/rest time is determined to 36 sec. which is 60% of one min.

    In those 36 sec. you need to keep your VO2max cadence = 26reps x 60% = approx. 16 reps.
    For the 15:15 protocol the percentage would be 25% instead of 60%.

    Whatever the number of reps you start with try shooting for 50 total sets at first and gradually work your way up to 80. Do not be afraid to cycle the sets up or down at first as there will be some adjusting to this.

    By the way...Max VO2 is magic, plain and simple. Stick with it and get ready to be astounded at what you become.
    Last edited by Kai Johnson; 03-14-2009 at 07:23 AM.

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