Time Trial efforts to build strength for improving average speed on longer rides. Ideal for building good aerobic capacity, improving plasma volume, increasing mitochondrial enzymes, increasing V02MAX and converting type IIb muscle fibres to type IIa. This workout is a very efficient use of your training time. This workout also include a over threshold lift at the end of each effort to improve the quality of this workout and make it ideal for all cyclists wanting to improve their speed.

Effort intensity - Five Stars - Very Hard

Time - 51 mins

Format - H.264 Video

Available now for immediate download.

This table provides a guide to the physiological improvements that this workout will provide More Stars = better
Recreational and Cyclo Sportif Endurance Events
Hill Climbing
Sprinting	N/a
Time Trialing and Ironman/Triathlete Events
Road Racing
Criterium Racing
Track Endurance
Track Sprinting	N/a
Increased Muscle Mitochondrial Enzymes
Improved Lactate Threshold
Increased Muscle Glycogen Storage
Increased Slow Twitch Muscle Fibers
Increased Muscle Capillarisation
Conversion of Fast Twitch Muscle Fibers from Type IIb to Type IIa - Improved Strength Endurance
Increased Cardiac Stroke and Output
Increased Vo2max
Increased Muscle High Energy Phosphate ATP/PCr Stores	n/a
Increased Anaerobic Capacity - Lactate Tolerance
Increased Fast Twitch Fibres	n/a
Neuromuscular Power	n/a