This workout is focused on aerobic conditioning, getting your aerobic system revved up for some harder training session ahead. In this workout we accumulate a total of 20min 'work' with the majority of that in Zone 3. We split this workout into 2 x 10min segments but within each segment we have 2 x 1min bursts above FTP. These 1min bursts are just over FTP at 102%. The perfect session to prepare you for summer riding.
Anaerobic intervals improve the body's ability to produce energy without oxygen, which is critical for high-intensity efforts such as sprinting. By training the body to produce energy anaerobically, cyclists can improve their power output and overall speed.
Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.
Over-Under intervals help build top end capacity, quickly. This type of workout is efficient and highly effective. Adding a couple of accurate sessions like this to your weekly training will pay dividends when you take your riding outside. When the hammer is down this summer and you need to hold the wheel in front of you or stay away from the bunch during a breakaway, you will be glad you've completed this session.
Push it to the limits, these 2 min VO2max intervals will help increase the maximum amount of oxygen your body can use and improve your efficiency with which it can use that oxygen. This can lead to improved endurance performance and the ability to sustain higher power outputs for longer periods of time. Additionally, VO2 max intervals also help to increase the body's anaerobic capacity, which is the body's ability to produce energy without oxygen. This can help to delay fatigue and improve overall performance.