Session Focus
- Skills 0%
- Speed 70%
- Threshold / FTP 20%
- Endurance 20%
This session is all about increasing your Vo2 Max!
The efforts should be above FTP/Threshold and feel fairly tough!
If you aren’t sure which level to do, head over to our Training Plans section, or simply work through one each week starting at Level 1!
Session Durations
Level 1
Minutes
Level 2
Minutes
Level 3
Minutes
Level 4
Minutes
SESSION PLANS
Level 1
WARM UP
Get those legs moving…
- 5 minutes easy spinning
Then…
- 10 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Aim to hold a consistent effort/power throughout! Should be hard to maintain by the end of the final rep…
Repeat all x5…
- 3 minutes at Vo2 | 110% FTP | 9/10 RPE
- 3 minutes Very Easy | 50% FTP | 4/10 RPE
(30 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Level 2
WARM UP
Get those legs moving…
- 5 minutes easy spinning
Then…
- 10 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Aim to hold a consistent effort/power throughout! Should be hard to maintain by the end of the final rep…
Repeat all x5…
- 3 minutes at Vo2 | 110% FTP | 9/10 RPE
- 2 minutes Very Easy | 50% FTP | 4/10 RPE
(25 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 15 minutes Easy in light gearing
Level 3
WARM UP
Get those legs moving…
- 5 minutes easy spinning
Then…
- 10 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Aim to hold a consistent effort/power throughout! Should be hard to maintain by the end of the final rep…
Repeat all x6…
- 3 minutes at Vo2 | 110% FTP | 9/10 RPE
- 3 minutes Very Easy | 50% FTP | 4/10 RPE
(36 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 10 minutes Easy in light gearing
Level 4
WARM UP
Get those legs moving…
- 10 minutes easy spinning
Then…
- 10 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Aim to hold a consistent effort/power throughout! Should be hard to maintain by the end of the final rep…
Repeat all x6…
- 3 minutes at Vo2 | 110% FTP | 9/10 RPE
- 2 minutes Very Easy | 50% FTP | 4/10 RPE
(30 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 15 minutes Easy in light gearing
Bike Intensities
If you aren’t familiar the intensities on this workout head over to our Bike Calculator…
Bike Drills
If you aren’t familiar with some of the drills in this session head over to our video section…
