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2026-10-21

Starts and VO2 intervals 4 x 4 min

  • Id: 2026-10-21-starts-and-vo2-intervals-4-x-4-min
  • Title: Starts and VO2 intervals 4 x 4 min
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:32
  • Intensity: starts, VO2max
  • Location: Michigan
  • TrainingPeaks ID: 3968330154

Objective

Build World Cup start power, then raise the aerobic ceiling.

Goal

A faster first 15 sec at the gun and more power through the hard middle of a race.

Reasoning

Revised after Roanoke (Sep 28): the light week keeps one hard session: starts first, then four VO2 reps, no endurance tail. Changed Oct 15: follow-through and VO2 targets reset to what she can repeat now. On Oct 13 her follow-throughs were 263-304 W against 325-351 W.

Workout plan

  • 20 min warm-up, building to steady, with 2 x 30 sec brisk.
  • 4 start efforts: clipped in from a stop, 15 sec maximal, then hold 299-325 W for 45 sec as if fighting for the first corner. 4 min easy between.
  • 5 min easy.
  • 4 x 4 min at 276-291 W, 4 min easy between. Even pacing: the last rep should match the first.
  • 15 min easy cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 20 min, 55-75, warmUp
  • Repetition block: 4 reps
    • Step: Start (maximal), 15 sec, 150-300, active
    • Step: Start follow-through, 45 sec, 115-125, active
    • Step: Recovery, 4 min, 50-60, rest
  • Step: Easy, 5 min, 55-65, active
  • Repetition block: 4 reps
    • Step: VO2, 4 min, 106-112, active
    • Step: Recovery, 4 min, 50-60, rest
  • Step: Cool-down, 15 min, 50-60, coolDown

Fuelling

70-90 g/hr of carbohydrate from the warm-up on, and a gel before the VO2 set. A carbohydrate-rich meal 2-3 h before.

Constraints

  • Starts must be full quality: stop the starts if the peak drops more than 10% from the first one.
  • Stop rule: if two reps in a row average under 250 W, stop there and ride the rest easy.
  • Power meter paired and recording; the numbers from this session set the next one.

Core maintenance

  • Id: 2026-10-21-core-maintenance
  • Title: Core maintenance
  • Kind: strength
  • Discipline: strength
  • Surface: off-bike
  • Priority: maintenance
  • Planned time: after ride
  • Duration: 0:15-0:20
  • Intensity: light
  • Location: Michigan
  • TrainingPeaks ID: 3968330155

Objective

Keep trunk strength and control steady through the race block.

Goal

A stable trunk for starts, remounts, run-ups and rough ground, with no added fatigue.

Reasoning

Placed after the key interval session so the hard day stays hard and the easy days stay easy.

Workout plan

  • Sidney's prescribed light core routine, 15-20 min.
  • Controlled tempo and steady breathing; finish every set with good form in hand.

Constraints

  • No new exercises and no added load during race weeks.
  • If the back or SI joint is irritated, replace the routine with 10 min of easy mobility.