Developing your VO2 max without overdoing things will give great fitness benefits, but doing too many intervals at high intensity will force the body to recover, limiting and restricting further fitness gains. This session includes efforts at both Level IV to give a bit of a pre-fatigue effect before hitting you with some Level V efforts. This session is great for triathletes, road cyclists, and mountain bikers.
Each Sunday I’ll post a Smart-Trainer Session 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.
The inspiration for this session comes from an article by Jesper Medhus from Training 4 Cyclist, you can read the article here.
Jesper Medhus Day 14
- 20min WU Level II;
- 8x 30sec Level V+, 30sec Level II RI;
- 7min Level II;
- 8x 30sec Level V+, 30sec Level II RI;
- 7min Level II;
- ??x 30sec Level V+, 30sec Level II RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a twenty-minute Warm Up (WU) riding at Level II.
The main set is made up of three sets.
The first two sets are made up of eight reps at Level V+ for 30 seconds, with a 30-second Rest Interval (RI) at Level II after each rep. Ride for seven minutes at Level II after each of the first two sets.
For the final set you are also riding at Level V+ for 30 seconds, with a 30-second Rest Interval (RI) at Level II after each rep. Complete as many reps as possible whilst still maintaining the intensity.
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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