This 4 week module using standard periodization focuses on increasing your VO2max by training at the edge of the aerobic/anaerobic threshold early in the week while opening up some specificity later in the week followed by threshold work. Each week builds upon the last and uses progressive overload theory.
4 intervals sessions, 2 easier sessions, and 1 rest day per week are ideally executed using power but can utilize HR as well with some instruction.
Option to substitute a challenging group ride or low-priority race or event on the weekend as well for the advanced cyclist.
Must know your FTP to complete this module.
If you are using a smart trainer or 3rd party training software, then you can use these tips to execute on that platform.
- Structured workout export http://bit.ly/2r6gz3P
- Structure workout FAQ http://bit.ly/2yBH4Si