This workout is a gradual burner. You will build fatigue over the duration of the session, which will raise your heart rate and require a higher breathing rate as you progress into the ride. Developing your VO2 max requires working at a high level—so be prepared for a hard session!

Being able to ride at a percentage of your VO2 max is crucial in competitive events, especially in the virtual racing world as the 45min-to-1hr races require lots of accumulated time spent close to your maximal aerobic limit. This session stresses this system and helps you grow stronger as we push your heart rate and oxygen consumption rates to a high level.

VO2 max is not a single power number but a physiological state that equates to the amount of oxygen a person can utilize during intense exercise. There are several ways to enhance your max.

In this session, we focus on an incremental rise of VO2 uptake. This progression allows us to sustain prolonged levels closer to our VO2 max, versus shorter/higher-powered efforts.

We do three 8min ON/OFF blocks, increasing from 20, 30, to 40sec 'On' while reducing the 'Off' durations. The 'Off' intensity is not a full recovery, so oxygen uptake is always being stimulated throughout the 8min blocks.

We finish the session with a 4min build. For most athletes, you'll find yourself near your VO2 max within the last minute of this interval. Get ready for a solid workout!

Unlock your untapped power and get faster with Zwift Academy Road. Our world-class training program for the world unlocks your speed, strength, and higher cycling performance. Follow the journey and get more insight into your fitness, and where to build further. Compete at the highest level, and you could win a pro contract with the inspiring UCI Women’s World Team, CANYON//SRAM Racing or UCI Men’s Pro Continental Team Alpecin–Fenix.
Graduation Requirements:

* Complete all eight Workouts
* Complete four other events, which can be any combination of Zwift Academy group Rides, Segment Group Rides, or Races
* Competing for the pro contract? You must complete two Segment Group Rides and both races for your four additional events. Make sure you check off all the other requirements listed on our website, at zwift.com/academy

Find out more and schedule your next ride at zwift.com/zaroadwomen