Jesper Medhus Day 12 Workout

Cycling, February 03, 2026

Developing your VO2 max without overdoing things will give great fitness benefits, but doing too many intervals at high intensity will force the body to recover, limiting and restricting further fitness gains. This session includes efforts at both Level IV to give a bit of a pre-fatigue effect before hitting you with some Level V efforts. This session is great for triathletes, road cyclists, and mountain bikers.

See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

The inspiration for this session comes from an article by Jesper Medhus from Training 4 Cyclist, you can read the article here.

Jesper Medhus Day 12

  • 12min WU Level II;
  • 3min Level IV, 3min Level II;
  • 2x 3min Level V, 3min Level II;
  • 10min Level II;
  • 2x 3min Level IV, 2min Level II;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a twelve-minute Warm Up (WU) riding at Level II.

The main set is made up of three different sets.

The first set starts off with three minutes at Level IV, followed by three minutes at Level II for your Rest Interval (RI).

The next set starts straight away with two reps of at Level V for three minutes with a three minute Rest Interval (RI).

Ride for ten minutes at Level II for some recovery before the final set.

The final set is made up of two reps at Level IV for three minutes, with a two minute Rest Interval (RI) after each rep.

Complete a Cool Down (CD) for ten minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.

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