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SESSION FOCUS
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The focus of this session is to spend as much time as possible at and above ~90% of your VO2max. The priority is on maintaining high power/pace during the work intervals. These sessions are highly stressful but great for generating adaptations that will improve your oxygen-carrying capacity and therefore top-end aerobic capacity. For long-distance triathletes, these sessions can also serve as an effective precursor to longer interval sessions.
Key physiological adaptations we are hunting today:
- Increased maximal cardiac output to push more oxygenated blood each beat
- Greater mitochondrial density so every muscle fiber can process that oxygen
- Improved muscle oxygen extraction to keep power high deep into the set
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Warm Up
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15min warm up
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Main Set
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5x30sec at FTP +30sec easy high cadence
3min L5 2min easy
2min L5 1min easy
1min L5 40sec easy
40sec L5 30sec easy
2x30sec L5 20sec easy
****3min easy between sets****
Repeat 2-3x
https://link.springer.com/article/10.1007/s00421-020-04463Opens a new window-w
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Cool Down
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Easy to finish