Short bursts of high intensity riding can enhance your VO2 max. This is the research behind the Martin Gibala series of workouts. With boosted VO2 max, your Functional Threshold Power (FTP) will also increase proportionately. This workout will benefit all endurance cyclists – road, mountain bikers and triathletes.
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.
This workout comes from a video by Global Triathlon Network (GTN).
GTN’s Micro Burst Session
- 10min WU Level II;
- 2x 30sec Level IV, 30sec Level II RI;
- 6x 30sec Level V++ (>150%), 30sec Level I RI;
- 2min Level II RI;
- 8x 20sec Level V++ (>175%), 40sec Level I RI;
- 2min Level II RI;
- 10x 10sec Level V++ (>200%), 20sec Level I RI;
- 2min Level II RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II, riding for ten minutes.
Prior to the main sets we will go through an introductory set to increase the Heart Rate (HR). Ride at level IV, for 30 seconds, taking a 30 second Rest Interval (RI) at Level II after each rep.
There are three main sets the first is made up of six reps at Level V++ or 150% of your Functional Threshold Power (FTP) for 30 seconds. Take a 30 second Rest Interval (RI) at Level I after each rep.
Between sets ride for two minutes at Level II as a Rest Interval (RI).
The second set is made up of eight reps at Level V++ or 175% of your Functional Threshold Power (FTP) for twenty seconds. Take a 40 second Rest Interval (RI) at Level I after each rep.
Prior to the final set ride for two minutes at Level II as a Rest Interval (RI).
The third and final set is made up of ten reps at Level V++ or 200% of your Functional Threshold Power (FTP) for twenty seconds. Take a twenty second Rest Interval (RI) at Level I after each rep.
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data having done the workout:
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.
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