Bike VO2-K

Bike Workout: VO2-K

Objective:

• Raise your aerobic power ceiling by performing high-intensity intervals at ~115% of CP, targeting VO₂ max adaptations.
  
• Improve the ability to produce and repeat high output while maintaining clean mechanics and control.
• Develop mental tolerance to hard work without letting sloppiness creep in.

Workout Description:

This session uses short, very hard intervals at ~115% of CP (typically 2–4 minutes) to stress oxygen delivery and utilization. Work bouts are separated by sufficient recovery to maintain quality and repeatability—this is about hitting the target power cleanly, not hero pacing.

This improves:

• Maximal oxygen uptake (VO₂ max)
  
• Stroke volume and oxygen delivery
• Mitochondrial density and oxygen utilization
• High-intensity repeatability and mental resilience

Workout Execution:

After a progressive Z1 (65–79% of CP) warm-up, complete structured reps at ~115% of CP. Effort should feel very hard—ending each rep around RPE 9–10/10 with deep, rapid breathing and controlled leg burn. Keep cadence 90–100 rpm, posture steady, and power smooth—no surging. Take full recoveries to preserve quality; cut a rep if form or power falls apart.