Using VO2 Max intervals will increase your aerobic capacity and are of immense benefit to endurance athletes. This session is short in duration, as well as the volume at intensity being low (five minutes total out of the thirty minutes) will mean you aren’t too fatigued from this session. 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’ VO2 Max Recovery Intervals
- 10min WU Level II;
- 20x 15sec Level V, 15sec Level I 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 three sets, with a 4-minute Rest Interval (RI) at Level II between sets.
Complete twenty repetitions of 15 second efforts at Level V, with a 15 second Rest Interval (RI) at Level I.
Complete a Cool Down (CD) for ten 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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