The Road to FAR

This is a classic VO2 MAX workout, designed to increase your maximum aerobic capacity, where you will complete blocks of work above your FTP (Functional Threshold Power). Through each 2-week block, the intensity and duration of effort increase to ensure progression. Weeks 1-2 VO2 Max: 4 × 3 min @ 112% FTP Weeks 3-4 VO2 Max: 4 × 4 min @ 115% FTP Weeks 5-6 VO2 Max: 5 × 4 min @ 118% FTP

Training Benefit

You will increase the amount of oxygen that you can utilise during intense or maximal exercise by stimulating improvements in stroke volume and mitochondrial function. In real-world terms – you will have more capacity, allowing you to ride at higher power for longer.

Execution

RPE (Rate of Perceived Exertion) for the workout should feel like 8/10. Composure is key. As the effort starts to bite, try to absorb it like a sponge. Focus on your breathing, and try to maintain a nice even cadence of around 80-90 RPM(Revolutions Per Minute). Try to complete this workout on a day when you are fairly fresh.

After a progressive and steady warm-up, we complete 28 minutes of effort that fluctuates in intensity through zones 2 and 3, designed to support your aerobic conditioning. The fatigue should build steadily through the session, which culminates in the opportunity (if sensations are good) to open up for a 1-minute max effort to finish. You can use this 1 minute effort as a benchmark week on week as you improve, or skip the final in effort if you're not quite feeling it. Weekly: Warm up followed by 8 repeats of this progressive effort (90 seconds @ 65% FTP + 90 seconds @ 75% FTP + 30 seconds @ 90% FTP), with an optional minute all-out-effort at the end.

Training Benefit

Today is not a day to make seismic shifts in your form; rather, it's a maintenance day with a potential 1-minute hit-out. It’s a day to search for those good sensations. This session helps maintain your general fitness, whilst offering those type II muscle fibres (which are often neglected) a hit out at the end of the session - if you don’t use it, you lose it.

Execution

RPE for the workout should be around 5/10. Don’t push it today – this is a day to be disciplined, and finish feeling like you could comfortably carry on for more. This session can sit between two more intense sessions, perhaps a chaingang, other structured workout or fast paced group ride. *This workout is available on Zwift, as part of RCC Global Club Rides on Tuesdays.

This workout develops your ability to produce power aerobically more efficiently by completing blocks of work at high aerobic intensities. The intensity and duration of the effort increase through each session to ensure progression. Weeks 1-2 Power: 24 mins - 4 x 6mins @88% FTP Weeks 3-4 Power: 30 mins - 5 x 6mins @90% FTP Weeks 5-6 Power: 32 mins - 4 x 8mins @92% FTP

Training Benefit

Increased mitochondrial function and density, which enhances your ability to produce energy aerobically, along with improved cardiovascular capacity. In real-world terms, it’s like your capacity has been enhanced and dialled in. You’ll feel like you can push hard for longer, and feel better doing so.

Execution

RPE for the workout should feel like 6/10. Don’t get carried away at the start of the session, where the effort should feel pretty easy, as the cumulative fatigue will bite you in the final block.