In racing, adaptability to pace changes often sets champions apart from the pack. This workout challenges your ability to rapidly engage and disengage your muscles through progressively challenging interval sets. However, this is just the beginning. As you delve deeper into each set, prepare for an intense test of your VO2 max—a measure of the maximum amount of oxygen you can utilize during intense exercise.

The short workout is 37 minutes, and the long is 65. Remember, you must complete the long version if you want a shot at the pro contract.

SCHEDULE:
Complete the workouts between November 6 and December 17. We recommend the following schedule: Workout 1, Workout 2, Workout 3, Race 1, Workout 4, Race 2, Workout 5, Workout 6.