Do 1–2 high-intensity interval sessions per week (e.g., 4–6 rounds of 3–5 minutes hard with 2–3 minutes easy)
Include short sprints 1–2x per week (e.g., 6–12 repeats of 10–30 seconds all-out with full recovery)
Perform steady aerobic training 1–2x per week (e.g., 30–60 minutes at moderate intensity)
Add tempo/threshold work 1x per week (e.g., 15–30 minutes at “hard but sustainable” effort)
Build a weekly aerobic base with gradual increases in total time (avoid large jumps)
Keep some sessions easy/recovery-focused (most training should be moderate or easy)
Do strength training 2x per week (full-body, focus on legs and posterior chain)
Prioritize proper recovery (sleep 7–9 hours, rest days as needed)
Maintain consistent training for 8–12+ weeks before expecting major VO2max changes
Warm up 10–15 minutes before hard sessions (easy pace + light drills)
Use progressive overload for intensity and/or volume (small increases over time)
Stay hydrated and ensure adequate carbohydrate intake for hard workouts
Eat sufficient total calories and protein (support training adaptations)
Aim for iron sufficiency if you’re at risk (consider testing if fatigue or low levels)
Reduce detraining by avoiding long gaps between sessions
Track effort with RPE or heart rate and adjust when performance plateaus or fatigue rises
Consider altitude or hypoxic training selectively if appropriate and safe
Avoid overtraining: limit hard sessions if resting HR rises, sleep worsens, or performance drops