To increase speed, you need to boost your body’s ability to process oxygen in a hurry. Triathlon coach Jim Rutberg knows how to maximize that system with minimal training. “If you’ve got a hectic schedule and your favorite weekend sports involve breathing hard, sneak in high-intensity intervals midweek,” he says.
Rutberg’s silver-bullet workout includes two distinct interval types: First, lung-busting bouts dubbed “VO2 max intervals” because they increase the volume of oxygen your body can process. (Now you’ll recover faster during sprint intervals.)
Next, a pair of 6-minute efforts to up the time it takes for lactate to flood muscles. (This helps you sprint harder, longer.) Last, you’ll do a total-body exercise to keep muscles strong and prevent injury.
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