Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is great for triathletes, road cyclists, and mountain bikers.
Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
10x 1min VO2 Max Intervals
- 10min WU Level II;
- 10x 1min Level V, 1min Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten minute Warm-Up (WU) riding at Level II.
The main set is made up of ten reps last one minute each at Level V with a 60-second Rest Interval (RI) at Level II.
Complete a Cool Down (CD) for ten minutes at Level II.
Finish with ten minutes of stretching to assist with your recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
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