Training ability Primary - Anaerobic Endurance Goal/Target of session -Build your VO2 max, improve recovery under pressure, and develop mental resilience for sustained efforts. - This session is designed to challenge your VO2 max capacity while building fatigue resistance. It kicks off with a 4-minute 30-second sustained effort to pre-fatigue the legs, simulating the feeling of working hard early in a race or tough climb. After a brief recovery, you’ll move into a "Russian Steps" format: shorter, sharp VO2 intervals at varying durations and intensities. The step structure will push your cardiovascular system while helping you stay focused on power output and recovery. Consistency is key—aim to hit strong efforts throughout, keeping your power within the VO2 zone (106-120% of FTP). Don’t go out too hard early, as the steps will add up quickly. Goal: Build your VO2 max, improve recovery under pressure, and develop mental resilience for sustained efforts.