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Description

optimize VO2MAX. activate aerobic system to max performance in 2 min segments. max performance without exhausting resources prematurely. Different bikes have different resistance levels, for VO2MAX you need to pedal at max performance to exhaustion, for treshold slightly reduce resistance but it should take great effort to keep speed up.


Exercises

Set 1: 1 round
Side to Side Right Leg Swings
Side to Side Right Leg Swings
25 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
25 seconds
Quad Stretches
Quad Stretches
30 seconds

Set 2: 1 round
Warm-Up Cycling Increase Resistance  Level Every 2 Minutes
Warm-Up Cycling Increase Resistance Level Every 2 Minutes
10 minutes

Set 3: 1 round
Moderate Cycling
Moderate Cycling
5 minutes
Fast Cycling VO2 MAX INTENSITY !
Fast Cycling VO2 MAX INTENSITY !
2 minutes
Fast Cycling THRESHOLD INTENSITY !
Fast Cycling THRESHOLD INTENSITY !
8 minutes
Moderate Cycling
Moderate Cycling
10 minutes
Fast Cycling VO2 MAX INTENSITY !
Fast Cycling VO2 MAX INTENSITY !
2 minutes
Fast Cycling At THRESHOLD INTENSITY !
Fast Cycling At THRESHOLD INTENSITY !
8 minutes
Moderate Cycling
Moderate Cycling
4 minutes
Cool Down Cycling
Cool Down Cycling
8 minutes

Set 4: 1 round
Hip Flexor Stretch Right
Hip Flexor Stretch Right
30 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds


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