MS: 2 x 200, 2 x 400, 2 x 200, all @ IP/Z5/Very Hard with full recoveries between each.
The bike VO2max bike workout, looks like this, within a 60 minute ride:
MS: 4 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy…Remainder of available ride time at 80-85%/Z3/Mod-Hard
Over the next 3 weeks this will work up to runs that look like this:
MS: 4 x 200, 2 x 1000 all at IP/Z5/Very Hard with full recoveries between each.
and a bike:
MS: 5 x (2.5′ ON, 2.5′ OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of available ride time at 80-85%/Z3/Mod-Hard
So you can see that the intervals are quite short, with high all-out intensity.
VO2 max training is used to raise the aerobic ‘ceiling’…the VO2max…from Matt Fitzgerald:
A high VO2max is important because it is closely correlated with distance-running performance. Research has shown that VO2max accounts for roughly 70 percent of the variation in race performances among individual runners. Thus, if you are able to run a 5K one minute faster than I can, it is likely that your VO2max is higher than mine by an amount that is sufficient to account for 42 seconds of that minute.
Simply put, if you want to run and bike faster, you need to run and bike faster 🙂
…this focus on speed will continue the next weeks, before then shifting from fast to far, as I take whatever speed I’ve been able to develop, and applying it to long course racing distances