VO2 max improvement circuit – intermediate

multisportIntermediateAllUpdated 27/02/2026

Back ♡ Save favorite

Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Intermediate plan for circuit for improve the VO2 maximum. includes strength, control of hip and work of calves/isquios for one lunge eficiente. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

Raise of knees or skipping

#1Advanced

Raise of knees or skipping

1 sets10 repsby each side

Crunch of torso and legs

#2Beginner

Crunch of torso and legs

1 sets10 reps

Hip extension on support of feet and hands

#3Beginner

Hip extension on support of feet and hands

1 sets10 repsby each side

Half squat and jump vertical with hands behind the head

#4Beginner

Half squat and jump vertical with hands behind the head

1 sets10 reps

Jump vertical from lunge and crossing legs

#5Beginner

Jump vertical from lunge and crossing legs

1 sets10 repseach vez caemos with one leg.

Flexion of arms and plank lateral

#6Beginner

Flexion of arms and plank lateral

1 sets10 reps

#7Beginner

Burpee

1 sets10 reps

Stretch of the cat

#8Beginner

Stretch of the cat

1 sets20 reps