This 4 week program includes a basic structure for you to follow to improve your overall endurance and conditioning. With (3) Zone 2 training days, (1) VO2 Specific training day, and (1) Day of HIIT. It's important to note that this training program is not designed to be followed strictly as a beginner. VO2 Max training is very taxing and isn't recommended to be done more than 2 times a week even as an experienced athlete. While this program can definitely be followed to a tee it is more designed for you to pull workouts and adjust to your needs, goals, and experience accordingly.