ATC Spin Workout
V02 Max Workout
V02 max intensity is approximately the highest work level you can sustain for 10 minutes. Training at this intensity increases aerobic capacity and fatigue resistance.
- Warm up – 10 minutes of easy spinning
- 5 – 8 x 3 minute intervals of maximum effort (work level you could sustain for 10 minutes in race conditions
- 2 minutes of easy spinning between each interval
- Cool down – 10 minutes of easy spinning
Total: 45-60 minutes
Warning: If you have never done any training at maximum effort, limit yourself to 3 intervals to start. Stay hydrated. If you feel dizzy at all, stop your workout.