Goal: Improve your VO₂max – your body’s maximal oxygen uptake

Intensity: 8–9/10 – hard but controlled. Final interval = demanding!

Feel your body: Adjust watts manually. Don’t push through if it’s not your day.

Fueling: 40–80 g carbs/h during the session

Important: Skip the workout if you’re sick. Recover first – then come back stronger.

After the session: A protein shake is great.

Warm-up & cool-down are part of the session – ride them consciously.

👉 Train smart. Train hard. Let’s go!