With races coming up it’s time to sharpen that bike power with V02 Max intervals.
Vo2 Max intervals are short to moderate length intervals performed at a high level of power; power you could sustain for maybe a 8-10 minutes max effort (read: pain cave). We’ll break this effort up into much smaller chunks of 1-3 minutes, with relatively short rests of equal duration, to make the effort more manageable and allow you to get between 12-20 minutes worth on work at your Vo2 Max power. HR will lag behind on these efforts since they are short, but will likely climb to a very high level, a little short of max HR, by the end of the last few intervals. RPE on these intervals are a 9 on the 1-10 scale. I like to do these on the trainer (controlled environment) or outside as hill repeats (6-8% grade) to allow for steady power output.
After building a solid base followed by several weeks training your threshold power, these Vo2 max intervals will bring your cycling ability to a nice peak when performed 1-2x per week for the final few weeks before your “A” race.
- 10:00-20:00 easy
- 5:00 build to threshold/race pace
- 5:00 easy
- 6-10x[2:00 @ Vo2 power/effort + 2:00 easy]
- 5:00-10:00 easy
- Optional additional aerobic riding to meet volume goals (60-90+ minutes total time)
**Don’t forget to run off the bike for 10+ minutes to get used to running on tired legs!