As a 58 year old competitive cyclist I have to be extremely mindful about training with the correct frequency, intensity and volume.
I use an AI based software called Trainer Road. I put in the race date and it back fills each with the appropriate frequency of workouts, their intensity, total time and the recovery.
Because by far recovery is the most important part of training.
This session was training the VO2 max system. It is extremely painful because the game is all about doing short intervals (good thing) with equally short recoveries (bad thing). Each interval puts you deeper and deeper into a hole.
And regardless of how waxed you are you’ve got to get it up and go hard again. Very much like the closing few kilometers of a race.
Intestinal fortitude is required.
As in many things in life there is a decision to make – should I go on or should I stop?
Which is why your focus must always remain on the goal. You need to pick a good one and then manage that decision.
This vid is of my last set of 14 intervals with the actual songs I was listening to. (you may be surprised at the songs!)
This workout consisted of 46 VO2 max intervals. The power file of this workout is right here.