Key Session Breakdowns
Deep dives into the individual sessions and tests that actually move the needle - lactate and critical power testing, key workouts, and what gives the biggest return.
Key Session: Swim VO2 Max
This week's key session: VO2 max swim intervals, now up to 75-second reps with barely any rest. The numbers say I pushed harder than planned, and my stroke rate's finally coming right.
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Key Session: Bike Critical Power Test
Two max efforts, three minutes then twelve, with a long recovery in between. The maths that comes out the other side is my actual power ceiling for Japan.
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Which Session Gives Me The Biggest Gains?
If I could only keep one session a week, it wouldn't be the hardest one. It'd be the long bike - one session, loads of adaptations.
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What NOT To Do For A Bike Lactate Test
Did a bike lactate test with Andy last week. It didn't go well. Here's what actually went wrong, and what a proper test protocol looks like.
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Key Session: Activation, Pace Progression & Hill Sprints
One hour, three completely different jobs - waking the right muscles up, holding form as the pace climbed, then twelve hill sprints to finish it off.
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Ranking My 5 Favourite Training Days
Everyone asks about the hardest sessions. These are the five I actually look forward to, and the reasons have nothing to do with how hard they are.
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Raise The Ceiling, Raise The Floor
Twenty VO2 max intervals before I even get to the main set. Here's why the hardest efforts of the week come before the easiest ones.
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Strength Training in Disguise
This week's key session was hill repeats. Problem: I live in the Netherlands, and there are approximately zero hills.
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