VO2 Max #1 + Swim

Duration 01:00:10 TSS 68 IF 0.82 Has instructions
  • 04:00 @ 43% FTP - 63% FTP
  • 02:00 @ 58% FTP
  • 02:00 @ 63% FTP
  • 02:00 @ 68% FTP
  • 02:00 @ 73% FTP
  • 02:00 @ 78% FTP
  • 03:00 @ 55% FTP
  • 04:00 @ 100% FTP
  • 03:00 @ 55% FTP
  • 4x
    02:00 @ 103% FTP,
    02:00 @ 55% FTP
  • 02:00 @ 55% FTP
  • 00:40 @ 115% FTP
  • 00:20 @ 55% FTP
  • 00:40 @ 115% FTP
  • 00:20 @ 55% FTP
  • 00:40 @ 115% FTP
  • 00:20 @ 55% FTP
  • 00:40 @ 115% FTP
  • 00:20 @ 55% FTP
  • 00:40 @ 115% FTP
  • 01:00 @ 55% FTP
  • 03:00 @ 55% FTP
  • 00:30 @ 115% FTP
  • 00:30 @ 55% FTP
  • 00:30 @ 115% FTP
  • 00:30 @ 55% FTP
  • 00:30 @ 115% FTP
  • 00:30 @ 55% FTP
  • 00:30 @ 115% FTP
  • 01:00 @ 55% FTP
  • 05:00 @ 55% FTP

By working just above Threshold in Zone 4 and into Zone 5, we can improve our VO2max abilities and increase our Threshold. These are high-intensity efforts, so the intervals are broken down into shorter work periods.

A well developed VO2max system will allow you to recover from high-intensity efforts faster and increase endurance.

For your swim session, complete 750 meters total, incorporating one set of 300 meters at a steady effort.
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