Anaerobic

VO2Max: 8M Variable Power Intervals (ERG OFF) (Level 3)

  • Cycling
  • 1h 30mTime
  • 116Stress
  • 0.88Intensity
  • 20Popularity

About this workout

This session needs to be done with ERG mode off for the intervals (if you're doing it indoors) and the exact power targets listed here are for illustrative purposes only. 25M warm up building up to 60-70% FTP, including a 1M effort @ ~120-130% FTP close to the main set of intervals to pre-raise heart rate to >90% heart rate max. 4x 8M of varying power output, but starting out with 1.5-2M @ ~120-125% FTP to rapidly raise HR close to max. Throughout 8M interval, vary power output up and down to keep HR >90-95% heart rate max. Take 4-5M active recovery between each interval. You do not need to stick to the power targets shown. These are just an illustrative example of how your power might change. The point of these intervals is that you should be producing the lowest power required to keep your heart rate in the target zone. Remaining time @ ~55-65% FTP to cool down. Learn more about the potential benefits of this interval design in this paper by Billat: https://www.researchgate.net/publication/228104183_The_sustainability_of_VO2max_Effect_of_decreasing_the_workload PURPOSE: To increase the maximal volume of oxygen the body can take in, deliver to the working muscles and utilise for energy production. Stimulates improvements in cardiac output, particularly stroke volume of the left ventricle (central adaptations) and greater mitochondrial function (peripheral adaptations).

Fede53

Workout structure

  • Active 2 min @ 50% (50w)
  • Active 2 min @ 60% (60w)
  • Active 2 min @ 70% (70w)
  • Active 14 min @ 63% (63w)
  • Active 1 min @ 125% (125w)
  • Active 4 min @ 63% (63w)
  • Active 2 min @ 125% (125w)
  • Active 2 min @ 95% (95w)
  • Active 1:30 min @ 110% (110w)
  • Active 2:30 min @ 105% (105w)
  • Active 4 min @ 35% (35w)
  • Active 2 min @ 125% (125w)
  • Active 2 min @ 95% (95w)
  • Active 1:30 min @ 110% (110w)
  • Active 2:30 min @ 105% (105w)
  • Active 4 min @ 35% (35w)
  • Active 2 min @ 125% (125w)
  • Active 2 min @ 95% (95w)
  • Active 1:30 min @ 110% (110w)
  • Active 2:30 min @ 105% (105w)
  • Active 4 min @ 35% (35w)
  • Active 2 min @ 125% (125w)
  • Active 2 min @ 95% (95w)
  • Active 1:30 min @ 110% (110w)
  • Active 2:30 min @ 105% (105w)
  • Active 4 min @ 35% (35w)
  • Cooldown 17 min @ 70-50% (70-50w)