VO2 Inferno | Long
Be sure to take advantage of the warm-up for this one. Because as soon as you hit the main set, the speed will feel intense! This workout aims to run through two sets of progressively shorter and faster VO2 reps.

VO2 max is the amount of oxygen your body uses while exercising as hard as you can. Kick-off this workout with a 3-minute interval paced just below your 5k PR. From there, we’ll work back down to a fast 30-second finish. After a short break to catch your breath, we’ll hit it for one final round. This session will elevate your heart rate and take your speed beyond your goal 5k race pace, so hold on and keep your eyes on the horizon.

Workout Length: 55 minutes


VO2 Inferno | Short
Take advantage of the four-minute warm-up for this one. Because as soon as you hit the main set, the speed will feel intense! This workout aims to run through two sets of progressively shorter and faster VO2 reps.

Psst! VO2 max is the amount of oxygen your body uses while exercising as hard as you can. Kick this workout off with a 90-second interval and work your way down to a fast 30-second finish. After a short break to catch your breath, we’ll hit it for one final round. This session will elevate your heart rate and take your speed beyond your goal 5k race pace, so hold on and keep your eyes on the horizon.

Workout Length: 30 minutes



Late join is OFF for these events, but you can access the workouts on-demand in the ZA Run 2023 folder from the workout library.