The beauty of the VO2 max Time Trial session is that it doesn’t just improve your Time Trial ability. This workout is also going to help you make the race winning move, or stay away in the closing kms.
Download the workout file for your Garmin and give this session a go over the weekend!
Warm upWarm up for 30 minutes gradually raising your pace from zone 1 to the bottom of zone 4. It is very important to use this stepped approach when warming up to limit any injuries gradually prepare the body for the session ahead. Once fully warmed up perform 3×1 minute high cadence efforts with 1 minute recovery in-between. These efforts finish off the warming up process and you are now ready to tackle the session. Prior to starting the first effort spin easy for 2 minutes. Take a sip of your drink and focus your mind on being smooth, powerful and fast.
Main sessionFor the main workout you are going to perform 6×6 minute efforts on your drops and in a aero, race position. Ride easy for 6 minutes in-between efforts at a steady pace focusing on full recovery. Each 6 minute efforts is going to be broken up the following way.
*FTP – Functional threshold power. **FTHR – Functional threshold heart rate.