VO2 Max #1 + Swim

• 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

Enter 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.