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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