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VO2max
Running · Hard intervals. Controlled, not a sprint.
Warm-up
1 km easy jog Dynamic drills 2–3 relaxed strides
Main
6 × 200m hard Even effort. Leave a little for the last two.
Intensity: RPE 8 / 10
Recovery
200m walk/jog between repetitions
Cooldown
1 km easy jog
Progression
200m → 300m → 400m → 600m over future sessions, same recovery idea.