VO2 Buildup

Set your trainer to high resistance when you do these hard bursts. You don't want the wheel to spin on the roller.
Warmup 10 minutes
Then do do 8-12 x (30 seconds at Mid Level 4 FTP, 30 seconds Top of Level 4 FTP, 30 seconds Level 5 VO2 Max, 90-second recovery spin). Stay seated throughout.
Cool down 10 minutes

Total Time: 00:56:00

Category: Explosive Power

Author: abutts

Intervals

10 minutes of Warmup [Fixed resistance 1]
30 seconds of Mid 4 [ERG watts = 97% of FTP]
30 seconds of High 4 [ERG watts = 103% of FTP]
30 seconds of VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 2 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 2 High 4 [ERG watts = 103% of FTP]
30 seconds of 2 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 3 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 3 High 4 [ERG watts = 103% of FTP]
30 seconds of 3 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 4 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 4 High 4 [ERG watts = 103% of FTP]
30 seconds of 4 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 5 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 5 High 4 [ERG watts = 103% of FTP]
30 seconds of 5 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 6 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 6 High 4 [ERG watts = 103% of FTP]
30 seconds of 6 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 7 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 7 High 4 [ERG watts = 103% of FTP]
30 seconds of 7 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 8 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 8 High 4 [ERG watts = 103% of FTP]
30 seconds of 8 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 9 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 9 High 4 [ERG watts = 103% of FTP]
30 seconds of 9 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 10 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 10 High 4 [ERG watts = 103% of FTP]
30 seconds of 10 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 11 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 11 High 4 [ERG watts = 103% of FTP]
30 seconds of 11 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of recovery
30 seconds of 12 Mid 4 [ERG watts = 97% of FTP]
30 seconds of 12 High 4 [ERG watts = 103% of FTP]
30 seconds of 12 VO2 [ERG watts = 110% of FTP]
1 minute 30 seconds of Recovery
10 minutes of Cool Down [Fixed resistance 1]

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