These WOs are designed to give you improved aerobic development and increased aerobic threshold (LT1) -endurance - in a 2h workout. To get most out of this session, make sure your FTP is correct set. If you are aerobic underdeveloped for cycling you may need to decrease your FTP-settings. The workout is 120min and starts with a 15min warmup. First main block is 4x12min of SST and threshold to wear us down and to get a time effective local aerobic development.

The second block contains 3 sets of 6x40/20sek intervals. 40sec at 125% of FTP with a 1min active rest. This is set is usually a classic VO2max, Anaerobic and race-prep interval-formula, which gives us an nice stress on our central capacity, improved lactic tolerance and an increased anaerobic stanima. However, in a worn-out state these intervals will also stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase. The main purpose in total of this WO.

This WO is designed Johan Hasselmark at Aktivitus (www.aktivitus.seOpens a new window). Aktivitus runs Swedens leading test and coaching operations for endurance sports.
Johan Hasselmark is an international level adventure racer and extreme triathlete with several wins, 30 years of competative experince in endurance sports and 8 years of coaching and physiological testing.