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 Wednesday I’ll post a Windtrainer Workout 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.
Jesper Medhus’ Reduce Volume, Increase Quality Workout
- 20min WU Level II;
- 3 sets of:
- 6x 40sec Level V, 20sec Level II RI;
- 4min Level II Rest Interval (RI) between sets;
- 14min 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, with a 4-minute Rest Interval (RI) at Level II between sets.
Each set comprises six reps of 40 seconds duration ridden at Level V, with only 20 seconds of Rest Interval (RI) at Level II between reps.
Complete a Cool Down (CD) for fourteen 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 firstname.lastname@example.org and 021 348 729. Make sure you sign up for my informative newsletter.
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Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
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Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
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Prior to using this plan, you should be able to ride for up to one hour, and 20 minutes comfortably.
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