VO2-X1 (VO2max under-over hard)
The VO2 sessions are very, very focused sessions and require a strong mind and the ability to really dig deep and push on. If being carried out without the use of a power meter, care must be taken to not start these efforts too hard thinking that you can hold a specific pace for the full duration interval and then shortly in you start feeling light headed and the legs heavy. If this is the case, control the start of the effort to feel a little harder than the threshold efforts and continue to build the intensity through to the end of interval. These sessions are super powerful and create massive adaptations; however, you must be fresh enough to complete these properly. If your heart rate is very low for your perceived effort stop the session and take a rest day and prepare for the next day of the program.
Power:
Warm-up: 1x(15m END @ 65%)
Main set: 1x(5m LT @ 98%)
Main set: 16x(30s VO2 @ 113% + 30s END @ 65%)
Main set: 1x(5m LT @ 98% + 5m AR @ 50%)
Main set: 1x(5m LT @ 98%)
Main set: 16x(30s VO2 @ 113% + 30s END @ 65%)
Main set: 1x(5m LT @ 98% + 5m AR @ 50%)
Main set: 1x(5m LT @ 98%)
Main set: 16x(30s VO2 @ 113% + 30s END @ 65%)
Main set: 1x(5m LT @ 98% + 5m AR @ 50%)
Cooldown: 1x(10m AR @ 50%)
- Author: WalterEik
- Sport: bike
- Duration: 118 min
- Dominant zone: VO2Max
- Intensity: 0.87
- Created: 2020-07-06T08:34:21.020Z
- Updated: 2026-04-22T10:43:45.102Z
Structure
- 15 min @ 65% (65w)
- 5 min @ 98% (98w)
- 16X
- 30 sec @ 113% (113w)
- Rest 30 sec @ 65% (65w)
- 5 min @ 98% (98w)
- Rest 5 min @ 50% (50w)
- 5 min @ 98% (98w)
- 16X
- 30 sec @ 113% (113w)
- Rest 30 sec @ 65% (65w)
- 5 min @ 98% (98w)
- Rest 5 min @ 50% (50w)
- 5 min @ 98% (98w)
- 16X
- 30 sec @ 113% (113w)
- Rest 30 sec @ 65% (65w)
- 5 min @ 98% (98w)
- Rest 5 min @ 50% (50w)
- 10 min @ 50% (50w)