Athlete training on turbo trainer indoors

VO2max Turbo Race Simulation: Advanced Bike Interval Session

Session Overview

This advanced 60-minute turbo trainer session simulates the demands of a sprint or Olympic triathlon bike leg. Short, intense VO2max intervals are paired with race-pace blocks to push your aerobic ceiling higher and sharpen your ability to sustain high output after a fast swim. Best done 6-8 weeks before your target race.

What You’ll Need

  • Turbo trainer or smart trainer
  • Road or triathlon bike
  • Fan for cooling
  • Water bottles — at least 750ml
  • Heart rate monitor or power meter
  • Towel (you will sweat)

Warm-Up (12 minutes)

10 minutes easy at 50-60% FTP (Zone 1-2), followed by 3 x 20-second accelerations at 110% FTP with 40 seconds easy between. These prime your neuromuscular system for the high-intensity work ahead. Cadence target during warm-up: 90-95 rpm.

Main Set

Two rounds of VO2max over-unders, with a race-pace block in the middle. VO2max target: 110-120% FTP. Race pace: 90-95% FTP. Keep cadence above 88 rpm throughout all efforts.

  • 5 x (40 seconds at 115% FTP / 20 seconds easy) — 5 minutes total; 3 minutes easy spin recovery
  • 8 minutes at race pace (90-95% FTP) — smooth, sustainable effort; 4 minutes easy
  • 5 x (40 seconds at 115% FTP / 20 seconds easy) — second round; 3 minutes easy
  • 5 minutes at race pace (90-95% FTP) — finish strong, hold power even as you fatigue

Cool-Down (10 minutes)

10 minutes very easy spinning at 50% FTP or below, cadence 80-85 rpm. Drink 500ml water and take on a small carbohydrate source immediately post-session. This session creates significant physiological stress — recovery nutrition within 30 minutes is essential.

Coaching Notes

  • If you don’t have a power meter, target RPE 9/10 for VO2max intervals and 7-8/10 for race-pace blocks
  • Common mistake: going too hard in the first VO2max round and dying in the second — be disciplined
  • Scaling down: reduce VO2max intervals to 4 x 30 seconds and race-pace block to 6 minutes
  • Scaling up: add a third VO2max round after the second race-pace block if you have the fitness
  • Target heart rate zone during VO2max: Zone 5 (93-100% max HR) — it takes 60-90 seconds to reach

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.