This program is designed to improve your VO2max, aerobic endurance, anaerobic power and pedalling technique. Often we see improvement in FTP between 10-20% in 12 weeks and that comes from increase in mitochondrial density, higher enzyme activity, utilization rate and improvement in VO2max. Also we see better anaerobic capacity witch is important in Zwiftracing and in cycling general.

Some of these intervalls is done at extreme low/high rpm. If you are not used to this, it can be painful for knees and other joints. Be careful and listen to your body!

Every short intervall workout is 50-60 min and the longer endurance rides once a week is 120 min. To get result of this program, it is essential that training is done at the right level (correct FTP and reliable power meters). If you are aerobic underdeveloped for cycling you may need do decrease your FTP-settings. If you are aerobic fit for cycling and your endurance is good you may increase your FTP-setting to get more effect out of this session. If you cant finish a workout, set a 10-20 watts lower FTP level.

Its possible to do theese workouts but it takes hard effort and a lots of strong mind! If the rpm is too high for you in the workouts, do what you can. At highest possible rpm. The maingoal is to challenge your self for maximum improvement!

This plan is designed by Mattias Lundqvist. Founder and owner at Aktivitus Testcenter & Coaching. Mattias has 30 years of experience from bikeracing and training. Road, cyclocross, Triathlon and Mountainbike. Mattias is also a Zwiftracer at elite-level.

This training concept is the result of analyzing, measuring and coaching more than 50 000 clients at Aktivitus which is one of the worlds biggest lab for performance analyzing in recreational riders. The testdatabas has over 100 000 results.

Aktivitus was established 2004 and make people faster and stronger by scientific physiology-tests (lactic threshold, VO2max, energy cost, anaerobic tests etc) and massive background inquiries. Aktivitus works with sportsperformance in cycling, XC-skiing, Triathlon, running and Obstacle Course Racing. Aktivitus clients are by 95% recreational athletes participate in events like the Vatternrundan, Vasaloppet, Gran Fondos, Ironmans and half and full Marathons.

More information about training and performance-testing at our website: www.aktivitus.se

All training is done at your on safety and Aktivitus can not be hold responsible.