Time 18:00 - https://tpvirtualhub.com/ - More VO2 tonight! We will try and use TPv but if session does not appear when you join the meet up then just complete indivual either on TPv or Zwift. - Zoom also available https://zoom.us/j/6434358968 Password: trainsmart -Training ability Primary - Anaerobic Capcity Goal/Target of session -Push your aerobic ceiling and improve your ability to repeat high-power efforts with limited recovery, simulating race-like surges. - Start with a progressive warm-up to gradually raise heart rate and prep the legs. Include a few short efforts to open up the legs. - Once fully warmed up, there's the option to complete an all-out effort. This should be a maximal 1-minute effort to see what peak power you can achieve when fresh. Turn off ERG mode for this to avoid being limited by set targets in the workout builder. Ride it flat out from the start, record your best 1-minute power, and then spin easy to recover. - The main set is made up of repeated high-intensity efforts targeting VO₂max, with equal recovery between each. Focus on pacing these efforts consistently and holding strong form throughout. The aim is to build repeatability and train your top-end aerobic capacity. - Finish with an easy cooldown to bring the heart rate down and spin out the legs. - Extra Notes & Tips The all-out 1-minute effort helps gauge your top-end power and how it compares to your VO₂Max interval performance. What should you aim for? Your best 1-min power is typically: 130–150% FTP for beginners 150–170% for intermediates 170–190%+ for trained/competitive riders If your 1-min power is under 150% of FTP, this may be an area to target. If it’s over 180%, you’ve got a strong anaerobic engine — nice one!