What pace should VO2 max intervals be?

VO2 max intervals are typically run at 95-100% of your 3K-5K race pace. This intensity maximises time spent at VO2 max.

How much rest between intervals?

For VO2 max sessions, rest equals the rep time (1:1 ratio). This allows partial recovery while keeping HR elevated.

Total interval volume should be 3-5 km. For 400m reps, do 8-12 reps. For 800m reps, do 4-6. For 1000m reps, do 3-5.

Calculate interval training paces and session structure for VO2 max development.

Race Distance

Race Time (min)

Race Time (sec)

Rep Distance

Number of Reps

Interval Pace = Race Pace × 0.95 (95% of 5K pace)

Rest period equals rep time for VO2 max sessions. Total session time includes all reps and rests.

Calculate your training pace zones from a recent race result.

Calculate heart rate training zones from your max or resting HR.

Estimate your lactate threshold pace from race results.

Calculate your easy and recovery run pace range.

Calculate your tempo run pace for sustained threshold training.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.