12 week Firefighter/Firefighting VO2max Training Plan
12 week Firefighter/Firefighting VO2max Training Plan
Length
12 Weeks
Plan Description
This plan was specifically designed for firefighter candidates of the Calgary Fire Department - or any other Fire Department that requires a VO2max test. This is a good preparation program for those who are approximately 6-12 weeks out from their VO2max test required to pass the medical component of the process.
Once purchased, individuals can also choose to add a 2x/week or 3x/week strength program (included), and up to 1 months of additional training blocks depending on when their estimated testing date is (typically variable).
This plan can be adjusted if you have a paid Training Peaks account. You will be able to interact and communicate with us, and ensure you're getting the most out of the program.
Primarily this program is suited to beginner and intermediate runners and those who are unsure if they have the fitness required to pass the VO2 max test. We will guide you and coach you along the way.
Ideally, you have access to a GPS watch to do the runs and cross training sessions outdoors, though this can also be done with no GPS watch, with only a treadmill, and body weight training, if needed.
✓ Gain confidence in your fitness and know exactly how much you need to improve your fitness to pass
✓ Even if you don't know your official testing date, this program can be used as a prep
✓ Get access to experienced coaches who are exercise physiologists
✓ Use a tried and tested program specific to the Calgary Fire fitness test
✓ Each plan can be individualized to your abilities
"The 12 week program not only held me accountable to training sessions, but provided me with structure that I didn’t have to ever think about. It completely takes out the guess work & randomness of trying to do it all yourself.
I was able to add 3.5 minutes to my total time (a pass!), and the program is set up to taper you off as the testing day gets near - so not only are you more fit, you’re recovered entirely enough to go out and perform at your best.“
- Jeff
Don't get left behind. Start training now!
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x3
|
02:51:00 | 01:20:00 |
Day Off
x1
|
—— | —— |
Bike
x1
|
00:42:00 | 01:08:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:51:00 | 01:20:00 | |
|
—— | —— | |
|
00:42:00 | 01:08:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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