Bike VO2max 3x11 hard start

• Cycling
• 55mTime
• 78Stress
• 0.92Intensity
• 46Popularity

About this workout

hard start to get breathing and HR up. Sweetspot to "recover" a bit and then 9:30 min to keep breathing and HR high. aim at ranges: HR: 175...183 SMO2: < 40 after 1st surge, in the 40s for the rest of the interval VE: 170...185 for the majority of the interval. Adjust trainer as you go to stay within range. If not, you'll fatigue too much and sacrifice the next session. 20 min in Zone above VT2 (but below VO2max) is sufficient to stimulate the aerobic system.

Workout structure

• 3:30 min @ 41-62% (41-62w)
• 30 sec @ 116% (116w)
• 30 sec @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 30 sec @ 130% (130w)
• 2 min @ 50% (50w)
• 1 min @ 119% (119w)
• 30 sec @ 95% (95w)
• 1 min @ 105% (105w)
• 1 min @ 101% (101w)
• 1 min @ 104% (104w)
• 30 sec @ 95% (95w)
• 1 min @ 102% (102w)
• 1 min @ 106% (106w)
• 1 min @ 98% (98w)
• 1 min @ 101% (101w)
• 1 min @ 96% (96w)
• 1 min @ 98% (98w)
• 5 min @ 45% (45w)
• 1 min @ 117% (117w)
• 30 sec @ 94% (94w)
• 1 min @ 103% (103w)
• 1 min @ 100% (100w)
• 1 min @ 101% (101w)
• 1 min @ 105% (105w)
• 1 min @ 104% (104w)
• 30 sec @ 93% (93w)
• 1 min @ 103% (103w)
• 1 min @ 101% (101w)
• 1 min @ 96% (96w)
• 1 min @ 97% (97w)
• 5 min @ 45% (45w)
• 1 min @ 118% (118w)
• 1 min @ 91% (91w)
• 1 min @ 104% (104w)
• 1 min @ 101% (101w)
• 1 min @ 100% (100w)
• 1 min @ 90% (90w)
• 1 min @ 105% (105w)
• 1 min @ 102% (102w)
• 1 min @ 101% (101w)
• 1 min @ 98% (98w)
• 1 min @ 97% (97w)
• 3 min @ 65-40% (65-40w)