VO2max Intervals
6-8 × 4-min hard intervals at 85-95% HRmax with 4-min recovery between. Bicycle, row, or treadmill. ~50 min total. The "Norwegian 4×4" / VO2max-targeted protocol popularized by Attia.
Estimated session
- Movements 1
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Bicycling Stationary Warmup 10 min Z2. Then 6-8 × 4 min hard at 85-95% HRmax (RPE 8-9), with 4 min easy recovery between (RPE 4-5). Cool down 5 min Z2. Substitute Rowing Machine or Treadmill Run if preferred. 1 warm-up set first 6 × 4:00 · rest 0s–4 min | 6 | 4:00 | 0s–4 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Pacing intent: hold an even hard pace across all rounds — do not sandbag early intervals to survive late ones; only the final round may tip to all-out. Anchor effort on HR (85-95% HRmax) if available, else breath — no full-sentence talking during work blocks. Bike or row to spare joints; treadmill only if needed. The Z2 warmup and cooldown are mandatory protocol, not optional. Once-a-week ceiling — recovery cost is high, so do not stack on adjacent hard-leg days. Equipment swaps. No machines: Stationary Bike -> ride, run, row, skip or walk a hill outdoors at the same effort for the same duration. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the VO2max Intervals template?
Pacing intent: hold an even hard pace across all rounds — do not sandbag early intervals to survive late ones; only the final round may tip to all-out. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is VO2max Intervals, and how long does it take?
VO2max Intervals runs 1 movement and about 6 working sets, roughly 63 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight