Short VO2 Max Intervals

10 minutes of Warm Up at zone recovery

 Block: Sub-LT/Fast Cadence

• 3 minutes at cadence 70 to 75 and zone sub-LT
• 1 minute of Fast Cadence at cadence 110+ and zone endurance
• 3 minutes at cadence 80 to 85 and zone sub-LT
• 1 minute of Fast Cadence at cadence 120+ and zone sub-LT
• 3 minutes at cadence 90 to 95 and zone sub-LT
• 1 minute of Fast Cadence at cadence 130+ and zone sub-LT

4 minutes at zone recovery

 Block: Super-LT Intervals

• 1 minute 30 seconds at cadence 90 to 100 and zone super-LT
• 1 minute at zone recovery
• 1 minute 30 seconds at cadence 90 to 100 and zone super-LT
• 1 minute at zone recovery
• 1 minute 30 seconds at cadence 90 to 100 and zone super-LT
• 1 minute at zone recovery
• 1 minute 30 seconds at cadence 90 to 100 and zone super-LT
• 1 minute at zone recovery
• 1 minute 30 seconds at cadence 90 to 100 and zone super-LT

5 minutes at zone recovery

 Block: VO2 Max Intervals

• 3 minutes at cadence 90 to 100 and zone VO2-MAX
• 3 minutes at zone recovery
• 3 minutes at cadence 90 to 100 and zone VO2-MAX
• 3 minutes at zone recovery
• 3 minutes at cadence 90 to 100 and zone VO2-MAX

3 minutes of Cool Down at zone recovery