EPC Tips: Vo2 Max Bike Workout
Vo2 Max intervals are short to moderate length intervals performed at a high level of power; power you could sustain for maybe a 8-16 minutes max effort (read: pain cave). We’ll break this effort up into much smaller chunks of 2-4 minutes, with relatively short rests of equal duration, to make the effort more manageable and allow you to get between 15-30 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 is 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.
Vo2 Max intervals allow you to train above your race day steady state effort and get you more comfortable with digging deep to drop a competitor, bridge a gap, or get over a steep climb with power and then recover without blowing yourself up.
- 10:00-20:00 easy
- 5:00 build to threshold/race pace
- 5:00 easy
- 10x[2:00 hard (110-120% of threshold power/2:00 easy (50-60% of threshold power]
- 5:00+ easy
- optional additional aerobic riding to meet volume goals
(60-90+ minutes total time)Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. XTERRA Athletes, if you’re going to XTERRA USA and/or XTERRA Worlds this year join our XTERRA Championship Training Program that contains all the key training sessions that will have you in peak condition leading up to these two great events. Don’t forget to ‘LIKE’ the EPC Facebook Page and follow Cody on Instagram!