Bike VO2-L

Bike Workout: VO2-L

Objective:

• Build aerobic durability by spending extended time in Z1 (65–79% of CP), progressing from low to high Z1 across the ride.
  
• Reinforce the aerobic base that supports VO₂-max work while minimizing added fatigue.
  

• Dial in long-ride fueling and hydration habits during a high-intensity training block.

Workout Description:

A progressive aerobic session that starts near 65–68% of CP and gradually settles toward 75–79% of CP. Intensity stays fully aerobic to develop capacity, fat metabolism, and muscular endurance without compromising recovery—an ideal complement to VO₂-max days.

This improves:

• Aerobic capacity, fat metabolism, and muscular endurance
  
• Fueling and hydration execution over long durations
• Recovery and resilience within a VO₂-max training block
  

Workout Execution:

Build slowly and ride smoothly—no surges. Maintain relaxed breathing and a steady 85–95 rpm cadence with clean mechanics. Prioritize consistency over speed: this is about time, not intensity. Fuel and hydrate throughout, accounting for heat/sweat. Finish feeling strong, not drained.