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VO2 max development

Get in shape by SNDC VO2 Max
Duration: 0:55:00
  • AVG: 72 %FTP
  • MIN: 53 %FTP
  • MAX: 118 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
94
71
47
24
0
time
%FTP

Description of workout

The second phase is dedicated to improving your VO2 max. and your functional threshold power. Transporting and delivering more oxygen to your muscles is elementary for your performance. The short- high intense intervals improve and optimize your oxygen consumption. Keep your cadence in a comfortable range, for example, 80 - 90 rpm. For the intervals with increased intensity, keep the cadence higher. Enjoy your ride and find more information about the sports science institute SNDC on SNDC.de!

Workout instructions

Time from start Show time Text
0:00:10 0:00:08 Welcome to the fourth workout of this plan called VO2 max development.
0:01:00 0:00:09 In today's training session we are going to add more high intensity work than in the previous sessions.
0:02:00 0:00:06 Hope you are well rested!
0:03:00 0:00:07 Now you have four steps up for a better warm-up.
0:04:00 0:00:07 The warm-up is followed by the first block of intervals.
0:05:00 0:00:08 These short, high intensity intervals improve and optimise your oxygen consumption.
0:07:00 0:00:08 Keep your cadence in a comfortable range, the recommended cadence is around 90rpm.
0:08:00 0:00:07 For the higher intensity intervals, keep the cadence higher.
0:09:30 0:00:09 This block is followed by another set of intervals, but for now let's focus on the upcoming intervals.
0:11:00 0:00:07 First interval in just one minute!
0:11:30 0:00:09 This is a really short interval, almost a sprint, so go for it and hold it for forty seconds.
0:12:00 0:00:05 GO!
0:13:00 0:00:07 The first one is down and there are five more to go.
0:13:30 0:00:07 They are all the same, forty seconds and at 118% of your FTP.
0:14:20 0:00:05 Push harder!
0:15:00 0:00:05 You are doing great!
0:15:55 0:00:05 5...4...3...2...1...
0:17:00 0:00:07 Remember to drink every few minutes to keep your body hydrated.
0:19:00 0:00:06 You only have two intervals left!
0:19:30 0:00:05 Stay focused! Smash it!
0:21:40 0:00:05 Catch your breath...
0:21:50 0:00:05 ...and sprint!
0:23:00 0:00:07 Well done, the first part of the training is over!
0:23:30 0:00:08 Now let us introduce you to the second part of this workout.
0:23:50 0:00:07 The second part is dedicated to improving your VO2 max.
0:24:00 0:00:07 You have a total of five intervals ahead of you.
0:24:20 0:00:07 These first three intervals will be identical.
0:24:40 0:00:06 They consist of two thirty-second parts.
0:25:00 0:00:10 You start with thirty seconds at 88% of your FTP and then the resistance increase to 93%...
0:25:10 0:00:09 ...your aim is to maintain this intensity for another thirty seconds.
0:25:30 0:00:08 Now you know all about the upcoming intervals. Let's get started!
0:27:05 0:00:08 Keep up the pace as the resistance increases!
0:29:00 0:00:05 First one down!
0:29:30 0:00:06 Focus on your breathing during the next interval.
0:29:50 0:00:06 You should breathe deeply into your diaphragm.
0:31:30 0:00:05 Great pace! GO!
0:34:00 0:00:05 A great job well done!
0:35:30 0:00:06 The last of the three intervals is coming up!
0:38:20 0:00:06 Hold on for the last few seconds!
0:39:00 0:00:09 Now you have three minutes to catch your breath. Then come the last two intervals.
0:39:30 0:00:10 Be prepared for varying resistance as both are irregular and different from each other.
0:40:20 0:00:10 But they both start with a high intensity stretch...
0:40:30 0:00:05 ...be ready for a sprint!
0:41:20 0:00:08 Now that the sprint is over, you just have to keep up the pace!
0:44:30 0:00:07 The last interval of the day is about to start.
0:44:50 0:00:06 Give it your all!
0:45:10 0:00:05 SPRINT!
0:48:00 0:00:07 Well done, all the intensity for today is done!
0:50:00 0:00:08 To cool down properly, just pedal at a cadence that is comfortable for you.
0:52:00 0:00:09 You may want to take a few days off to recover as this has been a really tough training session.
0:54:00 0:00:07 See you at the next training!

Videoi

This workout is not synchronized with specific video content.

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