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 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.
10x 90sec VO2 Max Intervals
- 10min WU Level II;
- 10x 90sec Level V, 90sec 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 lasting 90-seconds each at Level V with a 90-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.
Here is my data from doing the workout earlier in the week:
If you would like further advice feel free to contact me.
I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes in achieving 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 Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
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