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3x3 VO2 Max Intervals
Short bursts to boost VO2 max - critical in road races
Total Time: 01:29:00
Category: Explosive Power
Author: cwilhelm
Intervals
5 minutes of Warm up at cadence choice and zone endurance
5 minutes of blowout effort at 100% FTP at cadence 80 to 90 and zone lactate threshold
5 minutes of recover at cadence choice and zone recovery
Block: Intervals 3min on, 3 off 117% FTP
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117% FTP at cadence 80 to 90 and zone VO2-MAX
3 minutes of Rest 3 min at cadence choice and zone recovery
3 minutes of Interval @ 117%(255=298W) FTP at cadence 80 to 90 and zone VO2-MAX
10 minutes of Recover at cadence choice and zone recovery
Block: Threshold Intervals
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
2 minutes of Rest at cadence choice and zone recovery
5 minutes of Interval at cadence 80 to 90 and zone lactate threshold
5 minutes of Cool down at cadence choice and zone recovery
Groups:
MTBCoach
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