5 x 5m: 30S hard surge at start of each interval @ 120-130% FTP followed by 4.5m @ 102-108% FTP. 

Take 3m of active recovery between intervals.

Remaining time @ 55-65% FTP to cool down.

We utilize vo2max efforts to increase the maximal volume of oxygen the body can take in and deliver to the working muscles.

The hard starts are used in this workout to speed up the VO2 kinetics (the speed at which a % of VO2max can be reached), thus reducing the anaerobic energy needed for a given effort.

Since these intervals are just slightly above the lactate threshold, we can possibly improve lactate clearance ability, which in turn helps increase lactate threshold power.

VO2Max is the maximal amount of oxygen that can be inhaled and used by the body to produce energy. This is extremely important in endurance sports, like cycling, which are mainly aerobic. This means that we use oxygen to create energy to pedal the bike. You can read more about this in the blog here:

https://www.evoq.bike/blog/about-vo2max-cycling-workouts

Heart rate and stroke volume are both important factors for performance, as more blood can get pumped (overall, and per beat), when we exercise at higher intensity. The maximal aerobic power, or classic 110-120% VO2Max intervals, work on this side of the equation. This highlights how the heart, lungs, and blood contribute to our aerobic power.