Typical VO2 max workouts are built using repetitions that you could sustain for a maximum of 4-8 minutes, with active recovery between effort (with a total volume of 10 to 20 minutes at VO2 max). The pace is very similar to the 2-3 km race pace for runners.
This workout consists of four 4 minute rounds. Each round is 3 minutes Very Hard, then a 30 second recovery, followed by a 30 seconds Sprint.
You then have 3-4 minutes of recovery between each round.
Each round should leave you absolutely exhausted.
Have fun!
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Strength Training
A workout like no other. Strength training on the bike.
Four 4 minute efforts followed by four 2 minute efforts.
Each effort is spent half stand half seated. The key is to maintain the standing resistance when you sit down.
After you have found the 'right' resistance out of the saddle, you must... -
Staircases
Nine sets of stairs, each consisting of four equal steps of increasing intensity.
First step easy, second step moderate, third step hard, final step very hard.
1 x 8 minutes staircase
3 x 4 minutes staircase
5 x 2 minutes staircase -
Descending Efforts 4,3,3,2,2,2,1,1,1,1
This workout is all about the relationship between intensity and duration. As the length of the efforts decreases, intensity must go up. This workout consists of 10 efforts of decreasing duration.
1 x 4 minutes
2 x 3 minutes
3 x 2 minutes
4 x 1 minute
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