VO2 Max Work

• For those using Zwift-This is a straight line interval with adjustments to RPm
• 90 second intervals (over 100%) with 30 seconds of recovery
• This is a sugar based workout. All of the efforts will require glycogen. So have a little sugar just before the workout.

• First effort is PE of 8.5- Power 105-110%- Low RPM 55-70
• Second effort is PE of 8.5 -Power 105-115% -Increase RPM 80-100
• Third effort is PE of 8.5-Power 110-120 % with low RPM 55-70
• (This enhances the workout even further-Low RPM at high intensity.)
• Fourth effort is PE of 8.5-Power 110-120%-High RPM 80-100

Reasons why we need VO2 Max workouts:

• Steady State Power needs VO2 work to grow

• This is important for endurance athletes and ultra distance athletes so that the athletes can improve anaerobic threshold by doing VO2 work. Today’s energy system doesn’t help stay with the pack but it helps to improve the maximum.

• Build the “ceiling” and then fill it up

Robbie provides a great lesson in lactate threshold...Keep the sound on to hear this great explanation during the rest periods.