Posts Tagged ‘VO2 Max’

I swear, one of these days I will get caught up on my posts. The type “A” personality that I am won’t let me just crank through (no pun intended) to get these added to the blog. Anyway, this week I focused on 5 minute blocks.

After a long warm up which consists of a pyramid plus a couple of minutes of spin ups, we start off with the 1st of five 5 min intervals. These 5 min blocks are meant to simulate the changing pace and gearing of road or mountain bike racing. Start off in base gear then go into a tempo paced block. This is a threshold pace maintaining 95 + RPM’s and approaching your Lactic Threshold (LT)  or 90% + of your max HR and / or Power output. Next, add a few gears and slow it down, then add a few more and slow it down again. Back off for :30 sec and take a working recovery, then its back on the gas at the Tempo / Threshold pace. Back down a few gears and sprint it home.

The second interval is similar to the first with a little different variation. Again, start off in base gear, then go “uphill” by adding a couple of gears. Add a few more and slow the legs down a little more before taking another :30 sec working recovery. Back on the for a minute at tempo / threshold pace. Next add a few gears for a strength section then finish out with a fast sprint.

I’m changing up the 3rd set by doing true threshold intervals. Just like last week, these are 5 x :30 sec all out intervals followed by :30 sec easy. These will have you at your VO2 max or 100% of your max heart rate (HR) and power (watts). Shoot for 2-3 gears over your base and 100+ RPM.

The last 2 sets are a repeat of the 1st two 5 min intervals.  Be sure a take a nice long cool down after this workout and include some fast segments to help flush out the legs.

Ride strong, ride FAST!


In this workout, there is a little of everything. After the warm-up, start off with an aerobic set of 6 x 2 min efforts with a :30 sec recovery after each one. Each 2 minute interval uses a different gear / RPM range. Next is a 5 min, steady state tempo pace interval. The goal is to maintain the same Cadence (RPM) or Power output (watts) for the entire interval. After a short recovery, is a threshold set. This set you will push your perceived exertion to an 8-9 out of 10. This will put you into an Anaerobic (90-100 % of your max Heart Rate) or possibly into your VO2 max (over 100% of your max HR) zone depending on how hard you push it.

Wrap up this work out with some up and downs or what I like to call 20 /20’s. These are 20 seconds at 100+rpm and 20 seconds easy.
Finish up with 5 min of easy spinning.

In this week’s SpinPipeline, we will do LOTS of short intervals. This workout will really test your aerobic and anaerobic capacity and help to increase your VO2 max levels. Short recoveries (:15 – :20 sec) so take advantage if every second yet don’t take any extra!

First set is 4 x 1 minute intervals with :20 sec recoveries. The first on is at your base gear (gear you can easily maintain 90 RPM’s) and pedal at 90-100 RPM’s for :60 sec. After the :20 sec recovery in your small chainring or shift up 2-3 gears, go for another :60 sec in your base gear but maintain 5 RPM’s faster than where you were on the 1st interval. The 3rd interval is at base gear -1 gear and maintain 100+ RPM’s for :60 sec. Final interval is base gear +2 @ 80-90 RPM’s. Don;t forget you get :20 sec of recovery between intervals!

The second set is what I like to call Power Intervals.  You will do 5 sets (5 minutes total) of this. Basically, you add a gear every :15 sec (3 gears  or :45 total) and maintain 90+ RPM. Start off in your base gear at 90 RPM, : 15 sec later, add a gear and maintain 90+ RPM. :15 sec later, add another gear and keep the pace at 90+ RPM’s. Back down 4 gears or back down 2 gears and go to your small chainring for :15. Then hit the same set again for 4 more times. I think the 4th set is always the hardest. But like all of these workouts, keep it consistent from 1 interval to the next.

The 3rd set is the same as the 1st set with the 4 x :60 sec intervals at different gears. The final set is another power interval set with the goal to maintain or increase your pace over what you did in the 1st power interval set.

Finish up with some easy :30 sec on / :30 sec off intervals plus an easy spin and stretch.