We’re simulating race attacks this week with four VO2 max intervals. We’ve got 3x 3-minute efforts and finish with a 5-minute effort. As Hank says, this is a ‘go until you blow’ session. Keep up the effort needed to launch a successful race winning attack! Session breakdown: 00:00 - 2 mins @ 1/10 02:03 - 2 mins @ 5/10 04:03 - 2 mins @ 3/10 06:03 - 1.5 mins @ 10/10 07:33 - 1.5 mins @ 7/10 09:03 - 2 mins @ 1/10 11:03 - 1.5 mins @ 7/10 12:33 - 1.5 mins @ 10/10 14:03 - 2 mins @ 1/10 16:03 - 1.5 mins

Improving your VO2 max is a surefire way to improve your performance on the bike. Unfortunately however, increasing it involves some old fashioned hard work. There are a number of different ways to improve your VO2 max, from intense micro-intervals, to longer steady state efforts. Simon and Dan have got a few sessions to help you improve that vital VO2 max. | Global Cycling Network