Now we are ready for the 3rd day of the VO2 Max Booster Program. If this is the first time you read about the VO2 Max Booster Program, please check out why you should train intensively for 14 days to make remarkable improvements to your VO2 Max.
Day 3 – Reduce Volume, Increase Quality
One of the secrets behind this program is time-effective focused interval training. Working with higher intensity means you need less time to achieve great results.
As you can see, most of the training days only last one hour. I know one hour is not much. Many riders take trips of two, three, or even more hours when they hit the road. I understand the reasons: it is nice to spend hours with your friends on the road when the weather is beautiful.
Nevertheless, reducing training volume is one of the central points in the VO2 Max Booster Program. Reducing volume is the key to increasing the quality of your training. Doing shorter workouts makes it easier to complete the training program as planned. They allow you to focus all your concentration on maintaining the correct power output during the intervals.
As a consequence of reduced training time (and thus increased attention/motivation), it makes sense to improve the overall intensity of your workout so that you will receive great results in less time. Interval training is often a lot easier to do indoors. When you don’t have to pay attention to traffic, you can spend all your time concentrating on maintaining the correct power output, cadence, or heart rate during the intervals. That isn’t easy outdoors, especially if you are not familiar with interval training.
Total time: 1hr training
10min incremental warm-up
3 x (5+10min) 90% / 50% of your VO2 Max test result