P VO2MAX #2.1 (7 * 3min)

• Cycling
• 1h 42mTime
• 108Stress
• 0.80Intensity
• 110Popularity

About this workout

VO2 Max is one of the most important metrics in cycling, and is frequently seen as a cyclist’s race-winning potential. Your VO2 Max is your capacity to go as hard as possible for just a few minutes, until your body literally cannot take in and process anymore oxygen. Sounds painful. But VO2 Max intervals are often the difference between winning and losing, and that’s why it’s important that we train it, even when it is painful. At 106-120% of your FTP, these intervals are going to be very short and hard. However, VO2 Max doesn't have to feel like a lung-busting sprint. Instead, you can train at the lower end of your VO2 Max zone, and focus on quality over quantity to get the most out of your VO2 Max workouts. It is important to note that Coach Jack’s workouts are not actually at your VO2 Max, which should be closer to 140% of your FTP. However, performing intervals at that intensity can be extremely taxing and difficult to recover from, whereas VO2 Max intervals at 106-120% are hard enough to elicit adaptations, but not so hard that you can’t recover fully between each effort. Coach Jack reminds us that in well-trained athletes, an individual’s VO2 Max does not actually change that much; but rather it is their ability to perform at a high percentage of their VO2 Max will is affected by training and practice. VO2 Max intervals are great for indoor or outdoor training, but they are even better for the indoor trainer because the efforts are short in duration and require complete focus. ERG mode is a huge help indoors as it helps take your mind off of the numbers and focus on just the pedaling. Each VO2 Max interval will last 3-5 minutes, so finding a hill of this length would be perfect for performing these intervals outdoors. Best for Indoor/Outdoor Because these efforts are typically shorter in duration and require a focused hard effort they can be done indoors or outside. Indoors in ERG mode can be good for people that don't want to think while performing hard efforts like this. Outdoors finding a long hill or good hill repeats of 3-5 minutes is best.

Workout structure

• 4 min @ 40% (40w)
• 3 min @ 55% (55w)
• 2 min @ 65% (65w)
• 1 min @ 75% (75w)
• 15 sec @ 100% (100w)
• 45 sec @ 60% (60w)
• 2 min @ 40% (40w)
• 7X
  • 3 min @ 110% (110w)
  • Rest 3 min @ 40% (40w)
• 1 min @ 50% (50w)
• 2X
  • 30 sec @ 60-65% (60-65w)
• 10 min @ 70-75% (70-75w)
• 5 min @ 65-70% (65-70w)
• 10 min @ 75-80% (75-80w)
• 5 min @ 65-70% (65-70w)
• 1 min @ 50% (50w)
• 2X
  • 2 min @ 72% (72w)
  • Rest 2 min @ 55% (55w)
• 1 min @ 50% (50w)
• 5 min @ 40% (40w)