Anaerobic

VO2max: Bossi Intervals (Level 3)

  • Cycling
  • 1h 30mTime
  • 116Stress
  • 0.88Intensity
  • 15Popularity

About this workout

30M warm up building up to 60-70% FTP including a 2M effort @ ~100% FTP. 5x 7M @ 90-100% FTP with 3x 30S surges @ ~125-135% FTP every 75S within each interval. Take 3M for active recovery between each interval. Remaining time up to 1H30M @ 60-70% FTP to cool down. 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). Learn more about the potential benefits of this interval design in this paper by Bossi et al: https://www.researchgate.net/profile/Arthur_Bossi/publication/336641479_Optimizing_Interval_Training_Through_Power-Output_Variation_Within_the_Work_Intervals/links/5e8700674585150839b97efa/Optimizing-Interval-Training-Through-Power-Output-Variation-Within-the-Work-Intervals.pdf

Fede53

Workout structure

  • Active 5 min @ 55% (55w)
  • Active 10 min @ 65% (65w)
  • Active 2 min @ 100% (100w)
  • Active 13 min @ 65% (65w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 1:15 min @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 1:15 min @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 1:15 min @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 1:15 min @ 95% (95w)
  • Active 3 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 130% (130w)
    • Rest 1:15 min @ 95% (95w)
  • Active 13 min @ 65% (65w)