Bike vVO2 Test 12/8/09 - Boston University Triathlon Team

Warm up: 15 min EZ in your small chain ring at C85+. @ 5’, 10’, 15 increase your cadence to 110+ for 60 sec. Next, ride for 60 sec at C90, 60 sec at C100, 60 sec at C110. Do 3 reps. Now in your big chain ring, use a challenging gear and ride for 30 sec. Spin EZ recovery for the remainder of the minute. Repeat 3 more times. Spin EZ recovery for 5 min at C90. vVO2 Test: Begin at 12.5mph at cadence 90. Every 2 min, increase by 1.2mph while keeping your cadence at 90 or higher. The test continues until you can no longer maintain cadence while increasing speed. The speed you were able to maintain is your velocity at VO2 max. This speed should now be used during all VO2 intervals. Cool down: 10 min EZ slowly bringing your heart rate back down.
- Coach Vic Brown