The VirtuGO Training Session Library is divided into sections that represent our 5 Phase approach to training. Here are detailed descriptions of each Phase:


General Endurance/General Conditioning

These training sessions will improve your fitness

Training Sessions within Phase 1 are generally endurance based and as such are performed at low to moderate intensity. In terms of power training zones, Phase 1 sessions fall within zones 1 and 2 (recovery and endurance) however sometimes a zone 3 (tempo) interval may be included. Training within these zones is great for burning fat, increasing the strength of your heart and improving cardiovascular health.

In the early months of the racing season professional cyclists will spend a lot of time completing training sessions similar to what you see here, only their rides will be much longer. Another term used to describe these training sessions is: Base Training. It is the work performed here that lays a foundation for future strength and power work.

Other benefits include:
Increase energy.
Improve circulation.
Improve Heart health.
Stronger muscle, tendons and ligaments.
Use these training sessions for weight loss.
Use these training sessions for improving general health and fitness.

Quality Conditioning

These training sessions will improve your strength

The aim of strength training on the bike is to improve your ability to apply force to the pedals. Strength training sessions are completed at moderate intensity zone 2 & 3 (endurance and tempo) while pushing a bigger gear with low cadence (low rpm). Body position while performing indoor strength intervals is important. We suggest you keep a light grip on the handle bar while focusing on muscle contractions in your legs throughout the whole pedal stroke.

Other benefits include:
Increase energy storage within the muscle.
Increase muscular strength.
Improve core strength.
Stronger tendons and ligaments.
Use these training sessions for weight loss.
Use these training sessions for improving general health and fitness.

Specific Conditioning

These training sessions will improve your power

The aim of these power training sessions is:

1. To continue improving your overall fitness

2. To turn the strength you have gained from strength training intervals into faster and stronger contractions.

3. To improve your ability to handle work at a higher intensity

The power category is where you will start doing strenuous work. With reference to the previously mentioned power training zones these sessions are performed between zone 3, 4 and 5 (tempo, threshold and VO2). Once you start training above the middle of zone 4 you will be working above your Anaerobic Threshold. Anaerobic Threshold is that point where you start producing more lactic acid than your body can consume. This overflow of lactic acid will eventually slow the rate of your muscle contractions and lead to a feeling of heaviness in your legs. But don’t worry, this discomfort is short lived and will go away once you recover from each of these power training intervals.

Power training is a wide category and we have taken the best power training sessions from the pro ranks and modified them for indoor cycling. Titles such as Engine Builders, Over-Unders, SPIKES and 40/20’s used to be reserved for the elite. Now within VirtuGO you can feel the benefit of these focused training intervals anytime you ride with us.

Other benefits include:
Increase Anaerobic Threshold.
Increase VO2max.
Improve lactate tolerance.
Stronger tendons and ligaments.
Use these training sessions for a challenging workout.
Use these training sessions to prepare for racing.

Load Accumulation

These training sessions will improve your speed

This is where you start working at very high intensity for short periods of time. Important: The training from previous blocks has made you fit, strong and powerful. Only with these elements in place is it safe to proceed with exercising at near maximal capacity. Sprinting is the best way to improve speed and by performing various combinations of sprint type intervals you will create changes in your muscles that improve:

1. The speed of muscle contractions

2. The rate at which lactic acid is removed from your legs

3. The strength of muscle fibers that power your Sprint (Fast Twitch).

4. The amount and availability of some short-term fuel reserves.

Points 1 to 4 are nice to know but one of the biggest attractions to speed work is it’s immediate effect on stress. If it’s been one-of-those-days then completing some of the speed training sessions within VirtuGO can be a great way to redirect the days stress somewhere else.

Other benefits include:
Improve tolerance to high intensity exercise.
Increase efficiency of fast twitch muscle fibers.
Increased storage of short-term fuel Faster muscle contractions.
Use these training sessions for a challenging workout.
Use these training sessions to prepare for racing.

Peak

These training sessions will improve many things

The greatest reward for training with targeted training sessions is feeling it all come together; eventually. When you are fit, strong, powerful and fast you have everything at your disposal to ride well. This coalescence of physical development is called Peaking. There are many options open to you when you reach this state of development so workouts in this category contain a wide range of intervals.

Speed can be mixed with power. Similarly endurance can be combined with power and speed, a combination often selected by top professional cyclists. With such a wide menu open to you at this time it can be confusing knowing exactly what type of workout will best suit your needs? So we have taken the guess work out of this final phase and created a series of All Rounder Training Programs for you to try. A Training Program is simply a combination of Training Sessions.

Other benefits include:
Increase muscular strength.
Increase Anaerobic Threshold.
Increased storage of short-term fuel.
Stronger tendons and ligaments.
Use these training sessions for a challenging workout.
Use these training sessions to prepare for racing.

But of course not everyone wants to race. If you maintain a generally high level of fitness then a Stacking Session is a great option if you want to really challenge yourself within VirtuGO.