Category: VO2max
VO2 max intervals are a critical part of cycling training. And VO2 max workouts give you the best bang for your buck in terms of time. However since they require hard efforts and timing is important they can be hard to perform outside. Below is a list of VO2 max intervals with instructions how to perform them outside.
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2-Minute VO2 Max Intervals
The 2-minute VO2 max interval workout is designed to push the limits of aerobic capacity while also building endurance. By maintaining high intensity for 2 minutes, this workout effectively trains the body to perform under stress, making it a powerful tool in any cyclist’s training plan. 2-minute VO2 max intervals are often perceived harder than…
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1-minute VO2 max intervals
The 1-minute VO2 max interval workout is perfect for those looking to maximize intensity in a shorter period. By pushing the body to its limits in 1-minute bursts, this workout rapidly improves aerobic capacity and power, making it ideal for cyclists who thrive on high-intensity efforts. Also, it’s nicely positioned between the tough 2-minute intervals…
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30-15 Rønnestad intervals
Rønnestad intervals are named after Dr. Bent Rønnestad, a well-known cycling researcher who studied the effects of short, high-intensity intervals on endurance performance. This workout involves very short recovery periods, making it particularly challenging and effective for improving VO2 max and lactate tolerance. Rønnestad intervals workout structure Warm-up: Start with 15 minutes of easy spinning…
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40-20 intervals
40-20 intervals are an effective workout for cyclists looking to improve VO2 max and overall performance. These intervals allow for significant time spent at high intensity without becoming overwhelming, thanks to the recovery periods. The structure of the workout makes it both challenging and manageable, making it a popular choice for cyclists from amateur to…