VO2max Day 4 booster - More Intervals
In the VO2 Max Booster program, we decrease the duration of each ride, which means your body needs less recovery time before the next hard training session. When you do frequent intervals (but not too many of them), it is possible to tackle high intensity intervals every single day.
Actually, you could train twice every day if you did some proper planning. It is clear that the risk of over training gets bigger if you train that often, but this example is just to show you that the classic two-interval days and one race day per week is common but definitely not the only way to achieve great results.
- Author: skyracer
- Sport: bike
- Duration: 61 min
- Dominant zone: Threshold
- Intensity: 0.66
- Created: 2020-01-03T11:27:02.126Z
- Updated: 2026-05-03T13:53:16.141Z
Structure
- Warm up 10 min @ 40% (40w) 80-85 rpm
- Work 1 min @ 50% (50w) 90-95 rpm
- 6X
- 40 sec @ 95% (95w) 85-90 rpm
- Rest 20 sec @ 50% (50w)
- Work 4 min @ 60% (60w) 85-90 rpm
- 6X
- 40 sec @ 95% (95w) 85-90 rpm
- Rest 20 sec @ 50% (50w)
- Work 4 min @ 60% (60w) 85-90 rpm
- 6X
- 40 sec @ 95% (95w) 85-90 rpm
- Rest 20 sec @ 50% (50w)
- Work 14 min @ 60% (60w) 80-85 rpm
- Cool down 10 min @ 33% (33w) 70-80 rpm