Time and time again athletes tell me they are putting in substantial time on the bike every week but they haven’t seen any improvement. Usually when I ask them more questions about their training, I learn that they are riding for hours at time at the same easy pace, or joining a local group ride with no structure or correlation to their specific triathlon goals.

Does this sound like you?

By sticking with these types of sessions you’ll guarantee that you won’t get faster or achieve your potential.

Adding workouts specifically designed to improve your aerobic capacity — sometimes called your VO2 Max — will enable gains in both aerobic and anaerobic power, as well as improvements in speed (and who doesn’t want that?!)

Additionally, by combining a VO2 set that includes multiple sub-threshold efforts, you will enhance lactate clearing and ultimately train your body to keep your legs fresher during the race.

This week’s  Workout Wednesday powered by Bioastin is difficult but very, very productive.  Ideally I’d like you to include a session like this once a week for up to 8 weeks during your race season; it’s an ideal buildup to key events. This workout can be continued up to 9 days prior to your race.

If you do the workout I’d love to hear your thoughts. Get in touch with me on Facebook or Twitter.

Dave

 

Warm Up:

12 minutes

1st Set:

8 x 45 seconds rest interval (RI) 45 seconds.

Start the first 15 seconds in a low gear at 98-104 rpms + 30 seconds in time trial gear (TTG) at 86-96 rpms. Effort is moderately hard to hard.

Main Set:

3.5 minutes at VO2 Pace + 5 min at sub-threshold pace

RI 3 minutes

Repeat 5 times.

The efforts on these intervals is HARD.

To calculate your VO2 Pace, in fit athletes, the aerobic capacity heart rate is typically 4 to 10 beats above your high target heart rate. The work rate can be sustained between 5 to 15 minutes. However, by adding longer recovery periods, VO2 efforts can be held several times (for an aggregate total of up to 24 minutes) within one race or workout.

Each 3.5 minute VO2 interval includes 2 minutes in your Time Trial Gear (TTG), followed by a Rest Interval (RI) of 15 seconds, and finally another 90 seconds back in TTG.

Start the first 2 minute segment with 15 seconds seated in a big gear (BG) at 78-82 rpm, then 90 seconds seated in TTG at 86-96 rpm, and the final 15 seconds in a BG standing at 58-64 rpm.

Take a 15 second easy recovery. This is obviously a partial recovery but the most important element is maintaining the same speed, power or perceived exertion. You can also monitor your heart rate at the very end of the segment.

As you improve and are able to maintain the same VO2 output throughout the workout, eliminate the 15 second recovery after the 2 minute segment and go straight into another 90 seconds in your TTG.

After each 3.5 minute VO2 block you’ll want to hold 5 minutes at a sub-threshold effort.

This sub-threshold segment should be based on speed or power—not heart rate. The heart rate will drop slowly and consequently the athlete may fall off too dramatically.

The final segment is 3 minutes spinning very easy before you begin the next repeat.

To summarize the set:

  • 3.5 minutes at VO2 pace, which includes a 15 second easy recovery after the 2 minute point, followed by 90 seconds back at VO2 pace.
  • Upon completion of the VO2 interval, slow down slightly and hold sub-threshold pace for 5 minutes;
  • End the set with 3 minutes easy.

Repeat this 5 times.

Cool Down:

To complete the entire workout, the athlete should stay in a low gear and keep the intensity light.

Total Time:

Approximately 90 minutes

#WorkoutWednesday is powered by BioAstin, one of my top 5 recommended supplements.  BioAstin Hawaiian Astaxanthin is a powerful antioxidant that supports cardiovascular health and muscle recovery… perfect for athletes who are training hard.