One of the most critical factors for your success is motivation. There is no limit to what you can achieve when you are motivated. I know that many of you like to do training races or criteriums midweek. Today we will use such races to help you achieve a higher VO2 max.
If for some reason, you cannot take part in a criterium or similar event tonight, there is still hope for you. The keyword is “fartlek” training, which I will explain to you.
Fartlek as VO2 Max Training
In Wikipedia, they have described it as the following:
“Fartlek, which means ‘speed play’ in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of this exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting.”
My experience with fartlek training is that it works best when you have a group of motivated riders who understand the rules of this training type. Then you will have a great time racing with an activity that will bring you all the physiological benefits you would have achieved in a criterium.
Races as VO2 Max Training
Races are a very effective way to improve performance. It is often said that races are the best kind of training. I would rather say that races might be the easiest way to improve performance.
Today you do not have to speculate about doing specific VO2 max intervals. Instead, you will follow the pack and try your best to produce a good result. You will get plenty of different intervals during the race, including several minutes close to your VO2 max. This is because races train a wide range of skills and will not focus on the intervals from the previous days.
Nevertheless, this day will provide excellent training for you, and you might feel that the last eight days have already helped you. If that is not the case, don’t worry. I do not expect you to reap the rewards from the accumulated training load until at least a couple of days after the VO2 Max Booster Program.
Total training: 1hr15min
15min incremental warm-up