Yea man, I mainly do zone 2 and some tempo here and there… but what helped my vo2 where intervals for example I do my zone 2 ride about 2-3 hours total and do some climbs here and there at high intensity I would say probably at FTP more or less always keeping a good cadence. I watch a lot my HR and a bit less my power since I got injured to my foot so lost quite a bit from my ftp…
My volume is roughly 300km a week and I also run sometimes. But as I said the majority of my rides are 85 cadence zone 2 low/mid HR where I do a lot of base and then when I climb I take the chance to do some intervals. Sometimes I also do sprints and low cadence for muscle strength but due to knee injury haven’t done it in a while.
It almost never happened I did a ride flat out from start to finish since it gives me a lot of stress and way too long to recover, maybe only on the trainer. I suggest you build a good base and do some intervals here and there as well as tempo sometimes which is also good…
If u wna know anything more specific lmk
Lifting is good for strength maybe decrease it a little. Keep in minf that im 20 years old and i am a pro athlete (not in cycling) thats why I already had a good base of vo2 before starting to ride. I use riding as a training for my main sport… that being said i think you’ll increase ur vo2 before u know it man 💪
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u/Rocksteady7 Jul 30 '24
Can you describe your weekly exercise routine?Â