The Cyclocross Workout Of The Day for Tuesday, 9.19.17. “VOMaybe”
Howdy folks,
Well, it’s Tuesday. Ready to do some work today?
We’re (maybe!) doing some VOmax intervals today.
“Maybe” because if you don’t have some kind of power metering device you can use, well… this workout just ain’t going to happen for you.
Well, ok… more than that, you have to also have a pretty solid idea of what your FTP level is.
Not in that club? no sweat. Hang tough for a couple/few paragraphs.
People with power meters? Today you’re doing…
VO(to the)max 12/50
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Warm up
Warm Up: 20 min @ 40 % of FTP
throw a couple of efforts at or > ftp in during warm up to make sure you’re ready -
Repeat 12 times
-
Hard
Work: 50 sec @ 110 % of FTP
-
Easy
Recovery: 10 sec @ 75 % of FTP
-
-
Recovery
Recovery: 15 min @ 40 % of FTP
-
Repeat 12 times
-
Hard
Work: 50 sec @ 110 % of FTP
-
Easy
Recovery: 10 sec @ 75 % of FTP
-
-
Recovery
Recovery: 15 min @ 40 % of FTP
-
Repeat 12 times
-
Hard
Work: 50 sec @ 110 % of FTP
-
Easy
Recovery: 10 sec @ 75 % of FTP
-
-
Cool Down
Cool Down: 10 min @ 40 % of FTP
Ouch.
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