Workout Wednesday: Long Intervals at VO2 Max

Another VO2 Workout! These efforts are generally more Intermediate-Advanced at these durations, but if you're new and would like to try these out, just decrease the duration of each individual rep and increase the frequency to give you more frequent recovery. This would look more like "10x 1minute VO2 Effort, 1minute rest," giving you ample opportunity to take a break and get a drink! This workout is designed to push your aerobic capacity and improve your ability to sustain high-intensity efforts, so this will be difficult. Again, these are not maximum efforts, nor are they easy. They should each feel challenging though they should also be achievable with the rest provided. If you find yourself in need of more rest after 1 or 2 efforts, just decrease the intensity by 3-5% for the subsequent reps.

Warm-Up (16 minutes)

1. Easy Spin: 5 minutes at an easy pace, gradually increasing cadence.

2. Cadence Drills: 5 minutes alternating 30 seconds high cadence (90-100 RPM) and 30 seconds low cadence (60-70 RPM).

3. Build: 6 minutes of builds, gradually increasing effort over 1 minute, then easing off for 1 minute. Repeat 3 times.

Main Set (36minutes-48 minutes)

1. Interval 1: 3-4 x 5 minutes at VO2 max effort (92-96% of max heart rate or 110% FTP power)

   - Rest: 5 minutes easy spin between intervals.

2. Interval 2: 3-4 x 1 minutes at high intensity (92-96% of max heart rate or 110% FTP power)

   - Rest: 1 minutes easy spin between intervals.

Cool-Down (15 minutes)

1. Easy Spin: 10 minutes at an easy pace, gradually decreasing effort.

2. Stretching: 5 minutes of off-bike stretching focusing on legs, hips, and lower back.

Total: 67-79min

Coach Tips:

- Intensity Control: VO2 max intervals should feel very hard, but sustainable for the duration of the interval. Use a heart rate monitor or power meter if available.

- Hydrate: Keep a water bottle handy and sip regularly throughout the workout. Electrolytes are a good choice for this one!

- Fuel: Consider taking a carb-based drink or small snack, especially if you haven't eaten recently. Maintaining glucose availability during these workouts is vital to ensure you have adequate energy!

- Focus: Maintain good form, keeping a strong core and relaxed upper body.

- High Cadence: Try to maintain a high cadence (90-100 RPM) during the VO2 max intervals to improve pedal efficiency.