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🚴 1. High-Intensity Interval Training (HIIT / VO₂max Intervals) Example: 4–6 × 3–5 minutes at 90–100% of max effort, with equal rest. These push your heart, lungs, and muscles to their limit, directly improving VO₂max. 🏔️ 2. Long Endurance Rides (Zone 2 Training) Spend 2–5 hours at a steady, aerobic pace. Builds mitochondrial density and capillaries → your body delivers and uses oxygen more efficiently. 🏋️ 3. Strength Training Heavy squats, lunges, and deadlifts improve cycling power and effi
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🚴 1. High-Intensity Interval Training (HIIT / VO₂max Intervals) Example…
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