{"id":56,"date":"2025-04-10T13:31:27","date_gmt":"2025-04-10T13:31:27","guid":{"rendered":"https:\/\/www.welovecycling.com\/gr\/?p=56"},"modified":"2025-04-11T06:54:20","modified_gmt":"2025-04-11T06:54:20","slug":"%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/","title":{"rendered":"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 &#8211; VO2 Max Workouts"},"content":{"rendered":"<p><strong>\u0397 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 VO2 max \u03ae \u03c4\u03b7\u03c2 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c9\u03c6\u03b5\u03bb\u03ae\u03c3\u03b5\u03b9 \u03c3\u03c7\u03b5\u03b4\u03cc\u03bd \u03ba\u03ac\u03b8\u03b5 \u03c0\u03bf\u03b4\u03b7\u03bb\u03ac\u03c4\u03b7. \u0395\u03af\u03c4\u03b5 \u03c0\u03c1\u03cc\u03ba\u03b5\u03b9\u03c4\u03b1\u03b9 \u03b3\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b1\u03b3\u03ce\u03bd\u03b1 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c3\u03c4\u03cc\u03c7\u03bf, \u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03ce\u03b8\u03b7\u03c3\u03b7 \u03c0\u03c1\u03bf\u03c2 \u03c4\u03b7 \u03b3\u03c1\u03b1\u03bc\u03bc\u03ae \u03c4\u03bf\u03c5 \u03c4\u03b5\u03c1\u03bc\u03b1\u03c4\u03b9\u03c3\u03bc\u03bf\u03cd, \u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b4\u03cd\u03c3\u03ba\u03bf\u03bb\u03bf \u03c4\u03bc\u03ae\u03bc\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b1\u03bd\u03ac\u03b2\u03b1\u03c3\u03b7\u03c2, \u03b5\u03af\u03c4\u03b5 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b9\u03bc\u03b5\u03c4\u03c9\u03c0\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b5\u03c0\u03af\u03b8\u03b5\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c0\u03c1\u03c9\u03c4\u03b9\u03ac, \u03b1\u03c5\u03c4\u03ad\u03c2 \u03bf\u03b9 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b2\u03bf\u03b7\u03b8\u03ae\u03c3\u03bf\u03c5\u03bd. \u0391\u03c2 \u03c1\u03af\u03be\u03bf\u03c5\u03bc\u03b5 \u03bc\u03b9\u03b1 \u03bc\u03b1\u03c4\u03b9\u03ac \u03c3\u03b5 \u03ad\u03bd\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2, \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03be\u03ad\u03c1\u03b5\u03c4\u03b5 \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03b4\u03b9\u03b1\u03bc\u03bf\u03c1\u03c6\u03ce\u03c3\u03b5\u03c4\u03b5.<\/strong><br \/>\n<!--more--><\/p>\n<p>\u0388\u03bd\u03b1 \u03c0\u03c1\u03ac\u03b3\u03bc\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03c0\u03ac\u03bd\u03c4\u03b1 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03bd\u03bf\u03c5 \u03bc\u03b5 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03c4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b9\u03b4\u03b9\u03b1\u03af\u03c4\u03b5\u03c1\u03b1 \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03cc \u03bd\u03b1 \u03c3\u03c4\u03b1\u03bc\u03b1\u03c4\u03ac\u03c4\u03b5 \u03c0\u03c1\u03b9\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b5\u03be\u03ac\u03bd\u03c4\u03bb\u03b7\u03c3\u03b7. \u038c\u03c4\u03b1\u03bd \u03c4\u03b5\u03bb\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03c0\u03c1\u03b9\u03bd \u03c6\u03c4\u03ac\u03c3\u03b5\u03c4\u03b5 \u03c3\u03c4\u03b7\u03bd \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7, \u03ad\u03c7\u03b5\u03c4\u03b5 \u03c4\u03b9\u03c2 \u03b5\u03c0\u03b9\u03b8\u03c5\u03bc\u03b7\u03c4\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c0\u03c1\u03bf\u03c3\u03b1\u03c1\u03bc\u03bf\u03b3\u03ad\u03c2 \u03c7\u03c9\u03c1\u03af\u03c2 \u03c4\u03b7\u03bd \u03b1\u03bd\u03ac\u03b3\u03ba\u03b7 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03ad\u03bd\u03b7 \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03af\u03c3\u03c9\u03c2 \u03b1\u03ba\u03cc\u03bc\u03b7 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c7\u03ac\u03c3\u03b5\u03c4\u03b5 \u03ac\u03bb\u03bb\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c9\u03c2 \u03b1\u03c0\u03bf\u03c4\u03ad\u03bb\u03b5\u03c3\u03bc\u03b1 \u03c4\u03b7\u03c2 \u03c5\u03c0\u03b5\u03c1\u03b2\u03bf\u03bb\u03ae\u03c2. \u03a6\u03c5\u03c3\u03b9\u03ba\u03ac, \u03c5\u03c0\u03ac\u03c1\u03c7\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03b4\u03b9\u03b1\u03bd\u03bf\u03b7\u03c4\u03b9\u03ba\u03cc \u03cc\u03c6\u03b5\u03bb\u03bf\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03ba\u03af\u03bd\u03b7\u03c4\u03c1\u03bf \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03b5\u03af\u03c3\u03b1\u03b9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03c0\u03b9\u03ad\u03c3\u03b5\u03b9\u03c2 \u03c4\u03bf\u03bd \u03b5\u03b1\u03c5\u03c4\u03cc \u03c3\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03b8\u03b5\u03af\u03c2 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ac, \u03b1\u03bb\u03bb\u03ac \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03c4\u03bf \u03c6\u03c5\u03bb\u03ac\u03be\u03b5\u03b9\u03c2 \u03bc\u03cc\u03bd\u03bf \u03b3\u03b9\u03b1 \u03bb\u03af\u03b3\u03b5\u03c2 \u03b2\u03b1\u03c3\u03b9\u03ba\u03ad\u03c2 \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03bd \u03b1\u03bd\u03c4\u03b1\u03b3\u03c9\u03bd\u03b9\u03c3\u03bc\u03cc, \u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03bf\u03cd\u03bc\u03b5\u03bd\u03b5\u03c2 \u03b1\u03c0\u03cc \u03ad\u03bd\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03b3\u03b9\u03b1 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c7\u03c1\u03cc\u03bd\u03bf \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2.<\/p>\n<figure id=\"attachment_57\" aria-describedby=\"caption-attachment-57\" style=\"width: 1366px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-57 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Alaphilippe-CVR-profimedia-0460070833.webp\" alt=\"Julian Alaphilippe wearing the yellow jersey during a stage of the Tour de France\" width=\"1366\" height=\"600\" \/><figcaption id=\"caption-attachment-57\" class=\"wp-caption-text\">Whether it\u2019s the push to the finish line, a hard section of a climb, or trying to hold off an attack for the lead, these workouts will help. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf VO2 Max;<\/strong><\/h2>\n<p>\u0391\u03bd \u03b4\u03b5\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03b5\u03be\u03bf\u03b9\u03ba\u03b5\u03b9\u03c9\u03bc\u03ad\u03bd\u03bf\u03b9 \u03bc\u03b5 \u03c4\u03bf\u03bd \u03cc\u03c1\u03bf VO2 Max, \u03b5\u03af\u03bd\u03b1\u03b9 \u03ad\u03bd\u03b1\u03c2 \u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03cc\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5 \u03c0\u03cc\u03c3\u03b7 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\/\u03c5\u03b3\u03b9\u03ae\u03c2 \u03b5\u03af\u03c3\u03c4\u03b5, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03c0\u03cc\u03c3\u03bf \u03ba\u03b1\u03bb\u03ac \u03c4\u03b1 \u03b5\u03c1\u03c5\u03b8\u03c1\u03ac \u03b1\u03b9\u03bc\u03bf\u03c3\u03c6\u03b1\u03af\u03c1\u03b9\u03b1 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03cc\u03c2 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03bf\u03c5\u03bd \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b4\u03bf\u03c5\u03bb\u03b5\u03cd\u03bf\u03c5\u03bd. \u038c\u03c3\u03bf \u03c0\u03b9\u03bf \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03c3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03b5\u03ba\u03c4\u03b5\u03bb\u03ad\u03c3\u03b5\u03b9 \u03b1\u03c5\u03c4\u03cc \u03c4\u03bf \u03ad\u03c1\u03b3\u03bf, \u03c4\u03cc\u03c3\u03bf \u03c0\u03b5\u03c1\u03b9\u03c3\u03c3\u03cc\u03c4\u03b5\u03c1\u03bf \u03b5\u03af\u03bd\u03b1\u03b9 \u03c3\u03b5 \u03b8\u03ad\u03c3\u03b7 \u03bd\u03b1 \u03b1\u03bd\u03c4\u03b1\u03c0\u03b5\u03be\u03ad\u03bb\u03b8\u03b5\u03b9 \u03c3\u03c4\u03b1 \u03b1\u03b8\u03bb\u03ae\u03bc\u03b1\u03c4\u03b1 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2. \u0395\u03af\u03bd\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c0\u03bf\u03bb\u03cd \u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ae \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03b1\u03bd\u03c4\u03bf\u03c7\u03ae\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03be\u03b9\u03bf\u03bb\u03bf\u03b3\u03ae\u03c3\u03bf\u03c5\u03bd \u03c4\u03bf \u03c4\u03c1\u03ad\u03c7\u03bf\u03bd \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03bf \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c4\u03bf\u03c5\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03c4\u03bf \u03c3\u03c5\u03b3\u03ba\u03c1\u03af\u03bd\u03bf\u03c5\u03bd \u03bc\u03b5 \u03bc\u03b5\u03bb\u03bb\u03bf\u03bd\u03c4\u03b9\u03ba\u03ac \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03ad\u03c3\u03bc\u03b1\u03c4\u03b1 \u03c0\u03bf\u03c5 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03bf\u03c5\u03bd \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03c9\u03bd \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03c9\u03bd \u03ba\u03b5\u03c1\u03b4\u03ce\u03bd \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03cd\u03b8\u03b7\u03c3\u03b7 \u03b5\u03bd\u03cc\u03c2 \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03bf\u03c5 \u03c0\u03c1\u03bf\u03b3\u03c1\u03ac\u03bc\u03bc\u03b1\u03c4\u03bf\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2.<\/p>\n<p>\u039c\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03b1\u03ba\u03bf\u03cd\u03c3\u03b5\u03b9 \u03b3\u03b9\u03b1 \u03c4\u03bf\u03bd \u03ad\u03bb\u03b5\u03b3\u03c7\u03bf VO2 \u03c3\u03b5 \u03c3\u03c5\u03bd\u03b4\u03c5\u03b1\u03c3\u03bc\u03cc \u03bc\u03b5 \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03b1 \u03c3\u03c7\u03ad\u03b4\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2. \u03a3\u03c5\u03c7\u03bd\u03ac \u03c7\u03c1\u03b7\u03c3\u03b9\u03bc\u03bf\u03c0\u03bf\u03b9\u03b5\u03af\u03c4\u03b1\u03b9 \u03c9\u03c2 \u03b2\u03b9\u03ce\u03c3\u03b9\u03bc\u03bf\u03c2 \u03b4\u03b5\u03af\u03ba\u03c4\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03c4\u03b7\u03c2 \u03b3\u03b5\u03bd\u03b9\u03ba\u03ae\u03c2 \u03c5\u03b3\u03b5\u03af\u03b1\u03c2. \u0388\u03c7\u03b5\u03b9 \u03b1\u03c0\u03bf\u03b4\u03b5\u03b9\u03c7\u03b8\u03b5\u03af \u03cc\u03c4\u03b9 \u03b7 VO2 max, \u03bc\u03b9\u03b1 \u03b2\u03b1\u03b8\u03bc\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 \u03c0\u03bf\u03c5 \u03c0\u03c1\u03bf\u03c3\u03b4\u03b9\u03bf\u03c1\u03af\u03b6\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03bc\u03b9\u03b1\u03c2 \u03b4\u03bf\u03ba\u03b9\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 VO2, \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03b8\u03b5\u03af \u03bc\u03ad\u03c3\u03c9 \u03b4\u03b9\u03b1\u03bb\u03b5\u03b9\u03bc\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03b9 \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2.<\/p>\n<h2><strong>\u03a0\u03ce\u03c2 \u03bc\u03b5\u03c4\u03c1\u03ac\u03c4\u03b5 \u03c4\u03bf VO2 Max;<\/strong><\/h2>\n<p>\u03a3\u03c4\u03b7 \u03c3\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae \u03b1\u03b3\u03bf\u03c1\u03ac \u03b4\u03b9\u03b1\u03c4\u03af\u03b8\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b9\u03b1 \u03c3\u03b5\u03b9\u03c1\u03ac \u03b1\u03c0\u03cc \u03c3\u03c5\u03c3\u03ba\u03b5\u03c5\u03ad\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03cd\u03b8\u03b7\u03c3\u03b7\u03c2 \u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2 \u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c6\u03bf\u03c1\u03b7\u03c4\u03ad\u03c2 \u03c3\u03c5\u03c3\u03ba\u03b5\u03c5\u03ad\u03c2 \u03c0\u03bf\u03c5 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c7\u03b5\u03b4\u03b9\u03b1\u03c3\u03c4\u03b5\u03af \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03bc\u03ad\u03c4\u03c1\u03b7\u03c3\u03b7 \u03c4\u03bf\u03c5 VO2 Max. \u03a0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b3\u03bd\u03c9\u03c1\u03af\u03b6\u03b5\u03c4\u03b5 \u03cc\u03c4\u03b9 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af \u03bd\u03b1 \u03c0\u03b1\u03c1\u03ad\u03c7\u03bf\u03c5\u03bd \u03bc\u03b9\u03b1 \u03b5\u03ba\u03c4\u03af\u03bc\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03c4\u03c1\u03ad\u03c7\u03bf\u03c5\u03c3\u03b1\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2 \u03c3\u03b1\u03c2, \u03b1\u03bb\u03bb\u03ac \u03c0\u03b9\u03bf \u03b5\u03bc\u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03b1\u03c4\u03c9\u03bc\u03ad\u03bd\u03b5\u03c2 \u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03b1\u03c0\u03bf\u03b4\u03b5\u03af\u03be\u03b5\u03b9 \u03cc\u03c4\u03b9 \u03b4\u03b5\u03bd \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd \u03b1\u03ba\u03c1\u03b9\u03b2\u03ad\u03c2 \u03bc\u03ad\u03c3\u03bf \u03c0\u03bf\u03c3\u03bf\u03c4\u03b9\u03ba\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2.<\/p>\n<p>\u039f\u03b9 \u03c0\u03b9\u03bf \u03ad\u03b3\u03ba\u03c5\u03c1\u03b5\u03c2 <a href=\"https:\/\/youtu.be\/Z9aUXzbmDc0\">\u03b4\u03bf\u03ba\u03b9\u03bc\u03ad\u03c2<\/a> \u03b5\u03ba\u03c4\u03b5\u03bb\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03c5\u03c0\u03cc \u03b1\u03c5\u03c3\u03c4\u03b7\u03c1\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03cd\u03b8\u03b7\u03c3\u03b7\u03c2 \u03c3\u03b5 \u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u03c0\u03bf\u03b4\u03ae\u03bb\u03b1\u03c4\u03bf, \u03b4\u03b9\u03ac\u03b4\u03c1\u03bf\u03bc\u03bf \u03ae \u03ba\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03cc \u03bc\u03b7\u03c7\u03ac\u03bd\u03b7\u03bc\u03b1. \u0397 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03be\u03b5\u03ba\u03b9\u03bd\u03ac \u03bc\u03b5 \u03c7\u03b1\u03bc\u03b7\u03bb\u03ae \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03ba\u03b1\u03b9 \u03b1\u03c5\u03be\u03ac\u03bd\u03b5\u03c4\u03b1\u03b9 \u03c3\u03b5 \u03bc\u03ad\u03b3\u03b5\u03b8\u03bf\u03c2 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03c0\u03ac\u03c1\u03bf\u03b4\u03bf \u03c4\u03bf\u03c5 \u03c7\u03c1\u03cc\u03bd\u03bf\u03c5 \u03c3\u03b5 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03ac \u03b4\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b5\u03c5\u03c7\u03b8\u03b5\u03af \u03b7 \u03b1\u03c0\u03bf\u03c4\u03c5\u03c7\u03af\u03b1. \u039f\u03b9 \u03b1\u03b8\u03bb\u03b7\u03c4\u03ad\u03c2 \u03c5\u03c0\u03bf\u03c7\u03c1\u03b5\u03bf\u03cd\u03bd\u03c4\u03b1\u03b9 \u03bd\u03b1 \u03c6\u03bf\u03c1\u03bf\u03cd\u03bd \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b9\u03b1 \u03bc\u03ac\u03c3\u03ba\u03b1 \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03b7 \u03bc\u03cd\u03c4\u03b7 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03c3\u03c4\u03cc\u03bc\u03b1 \u03c4\u03bf\u03c5\u03c2, \u03b7 \u03bf\u03c0\u03bf\u03af\u03b1 \u03bc\u03b5\u03c4\u03c1\u03ac \u03c4\u03b7\u03bd \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03b5\u03b9\u03c3\u03c0\u03bd\u03b5\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03ba\u03b1\u03b9 \u03c4\u03bf\u03c5 \u03b5\u03ba\u03c0\u03bd\u03b5\u03cc\u03bc\u03b5\u03bd\u03bf\u03c5 \u03b4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03af\u03bf\u03c5 \u03c4\u03bf\u03c5 \u03ac\u03bd\u03b8\u03c1\u03b1\u03ba\u03b1 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03b4\u03bf\u03ba\u03b9\u03bc\u03b1\u03c3\u03af\u03b1\u03c2 \u03ba\u03b1\u03c4\u03b1\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2. \u0397 VO2 max \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03b7 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03c0\u03bf\u03c5 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03bd\u03b5\u03b9 \u03bf \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b1\u03bd\u03b5\u03be\u03ac\u03c1\u03c4\u03b7\u03c4\u03b1 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1\u03c2 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2.<\/p>\n<p>\u039f\u03b9 \u03b1\u03ba\u03cc\u03bb\u03bf\u03c5\u03b8\u03bf\u03b9 \u03c0\u03b1\u03c1\u03ac\u03b3\u03bf\u03bd\u03c4\u03b5\u03c2 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03bd \u03bd\u03b1 \u03b5\u03c0\u03b7\u03c1\u03b5\u03ac\u03c3\u03bf\u03c5\u03bd \u03c4\u03b7 \u03b2\u03b1\u03b8\u03bc\u03bf\u03bb\u03bf\u03b3\u03af\u03b1 VO2 Max \u03b5\u03bd\u03cc\u03c2 \u03b1\u03c4\u03cc\u03bc\u03bf\u03c5:<\/p>\n<p>&#8211; \u0397\u03bb\u03b9\u03ba\u03af\u03b1 (\u03b7 VO2 Max \u03bc\u03b5\u03b9\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03b5 \u03c4\u03b7\u03bd \u03b7\u03bb\u03b9\u03ba\u03af\u03b1)<\/p>\n<p>&#8211; \u03a6\u03cd\u03bb\u03bf (\u03bf\u03b9 \u03ac\u03bd\u03b4\u03c1\u03b5\u03c2 \u03ad\u03c7\u03bf\u03c5\u03bd \u03c3\u03c5\u03bd\u03ae\u03b8\u03c9\u03c2 \u03c5\u03c8\u03b7\u03bb\u03cc\u03c4\u03b5\u03c1\u03b7 VO2 \u03b1\u03c0\u03cc \u03c4\u03b9\u03c2 \u03b3\u03c5\u03bd\u03b1\u03af\u03ba\u03b5\u03c2)<\/p>\n<p>&#8211; \u039b\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1 \u03c4\u03c9\u03bd \u03c0\u03bd\u03b5\u03c5\u03bc\u03cc\u03bd\u03c9\u03bd (\u03b1\u03c3\u03b8\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c2, \u03b5\u03bd\u03b5\u03c1\u03b3\u03cc\u03c2 \u03ae \u03c0\u03c1\u03ce\u03b7\u03bd \u03ba\u03b1\u03c0\u03bd\u03b9\u03c3\u03c4\u03ae\u03c2)<\/p>\n<p>&#8211; \u039a\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ae \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03af\u03b1<\/p>\n<p>&#8211; \u039c\u03c5\u03ca\u03ba\u03ae \u03bc\u03ac\u03b6\u03b1<\/p>\n<p>&#8211; \u0394\u03b5\u03af\u03ba\u03c4\u03b7\u03c2 \u03bc\u03ac\u03b6\u03b1\u03c2 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2 (\u0394\u039c\u03a3) \u03ba\u03b1\u03b9 \u03b2\u03ac\u03c1\u03bf\u03c2<\/p>\n<h2><strong>\u039f \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 VO2 max<\/strong><\/h2>\n<p>\u039f \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b1\u03c5\u03c4\u03ae\u03c2 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 VO2 max \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03b2\u03b5\u03bb\u03c4\u03b9\u03c9\u03b8\u03b5\u03af \u03b7 \u03c0\u03c1\u03cc\u03c3\u03bb\u03b7\u03c8\u03b7 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03b1\u03c0\u03cc \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03b7 \u03c0\u03b1\u03c1\u03bf\u03c7\u03ae \u03b1\u03c5\u03c4\u03bf\u03cd \u03c4\u03bf\u03c5 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03c5\u03c2 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03ba\u03c5\u03ba\u03bb\u03bf\u03c6\u03bf\u03c1\u03af\u03b1\u03c2 \u03c4\u03bf\u03c5 \u03b1\u03af\u03bc\u03b1\u03c4\u03bf\u03c2. \u0391\u03c5\u03c4\u03cc \u03b2\u03bf\u03b7\u03b8\u03ac\u03b5\u03b9 \u03c0\u03bf\u03bb\u03cd \u03c3\u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c3\u03ba\u03bb\u03b7\u03c1\u03ce\u03bd \u03c0\u03c1\u03bf\u03c3\u03c0\u03b1\u03b8\u03b5\u03b9\u03ce\u03bd, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c7\u03c1\u03ae\u03c3\u03b9\u03bc\u03bf \u03c3\u03b5 \u03b1\u03b3\u03ce\u03bd\u03b5\u03c2 \u03cc\u03c4\u03b1\u03bd \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03b1\u03c7\u03cd\u03bd\u03b5\u03c4\u03b5 \u03be\u03b1\u03bd\u03ac \u03c0\u03bf\u03bb\u03bb\u03ad\u03c2 \u03c6\u03bf\u03c1\u03ad\u03c2 \u03c3\u03b5 \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1.<\/p>\n<h3><strong>\u03a0\u03b5\u03c1\u03b9\u03b3\u03c1\u03b1\u03c6\u03ae<\/strong><\/h3>\n<p>\u0397 \u03c0\u03c1\u03ce\u03c4\u03b7 \u03bc\u03b1\u03c2 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03b3\u03b9\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b4\u03b5\u03b9\u03b3\u03bc\u03b1 VO2 max \u03b8\u03b1 \u03ad\u03c7\u03b5\u03b9 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 1 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03b9 45 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 TSS 105. \u0397 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7 \u03b8\u03b1 \u03b5\u03ba\u03c6\u03c1\u03b1\u03c3\u03c4\u03b5\u03af \u03ba\u03b1\u03b9 \u03c0\u03ac\u03bb\u03b9 \u03c3\u03b5 <a href=\"https:\/\/theathleteblog.com\/calculate-maximum-heart-rate\/\">\u03bc\u03ad\u03b3\u03b9\u03c3\u03c4\u03bf \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc<\/a> (Max HR), \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03cc \u03c1\u03c5\u03b8\u03bc\u03cc \u03ba\u03b1\u03c4\u03c9\u03c6\u03bb\u03af\u03bf\u03c5 (Threshold HR) \u03ba\u03b1\u03b9 \u03bb\u03b5\u03b9\u03c4\u03bf\u03c5\u03c1\u03b3\u03b9\u03ba\u03ae \u03b9\u03c3\u03c7\u03cd  \u03ba\u03b1\u03c4\u03c9\u03c6\u03bb\u03af\u03bf\u03c5 (FTP), \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03bb\u03ad\u03be\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b1\u03c1\u03b9\u03b8\u03bc\u03bf\u03cd\u03c2 \u03bc\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03bf\u03c0\u03bf\u03af\u03bf\u03c5\u03c2 \u03b1\u03b9\u03c3\u03b8\u03ac\u03bd\u03b5\u03c3\u03c4\u03b5 \u03c0\u03b9\u03bf \u03ac\u03bd\u03b5\u03c4\u03b1. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03bf\u03bd\u03bf\u03bc\u03b1\u03c3\u03c4\u03b5\u03af &#8220;1h. 45 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bf\u03b4\u03ae\u03b3\u03b7\u03c3\u03b7\u03c2 \u03bc\u03b5 4\u00d79 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03b5 \u03bc\u03c0\u03bb\u03bf\u03ba \u03c4\u03c9\u03bd 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03bf\u03bb\u03ad\u03c0\u03c4\u03c9\u03bd \u03c3\u03b5 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1&#8221;.<\/p>\n<p><strong>\u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7<\/strong> \u2013 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03c4\u03bf 65-75% Max HR \/ 65-83% Threshold HR \/ 60-70% FTP<\/p>\n<p><strong>\u0394\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1<\/strong> \u2013 4 \u00d7 9 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03c0\u03bb\u03bf\u03ba (\u03ba\u03ac\u03b8\u03b5 \u03bc\u03c0\u03bb\u03bf\u03ba \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af\u03c4\u03b1\u03b9 \u03b1\u03c0\u03cc 12 \u00d7 30 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03c3\u03ba\u03bb\u03b7\u03c1\u03ae\u03c2 \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1\u03c2 \u03ae \u03c3\u03b5 118-125% FTP \u03ba\u03b1\u03b9 12 \u00d7 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03ae \u03c3\u03b5 30-40% FTP), 4 \u03bb\u03b5\u03c0\u03c4\u03ac \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7\u03c2 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2 \u03bc\u03b5\u03c4\u03b1\u03be\u03cd \u03c4\u03c9\u03bd \u03bc\u03c0\u03bb\u03bf\u03ba<\/p>\n<p><strong>Cooldown<\/strong> \u2013 32 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03c4\u03bf 60-75% Max HR \/ 65-83% Threshold HR \/ 55-65% FTP<\/p>\n<figure id=\"attachment_58\" aria-describedby=\"caption-attachment-58\" style=\"width: 1367px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-58 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Romain-Bardet-CVR-profimedia-0374568846.webp\" alt=\"Pro-rider Roman Bardet of the AG2R La Mondial Team looking exhausted at the top of a climb in the Tour de France.\" width=\"1367\" height=\"600\" \/><figcaption id=\"caption-attachment-58\" class=\"wp-caption-text\">You can go back to earlier articles in the series to recap how to put these workouts into smart blocks and periodise to reach your seasonal goals.\u00a0\u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>\u039f \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03b3\u03b9\u03b1 \u03bc\u03b9\u03b1 \u03b1\u03bd\u03b1\u03b5\u03c1\u03cc\u03b2\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7<\/strong><\/h2>\n<p>\u03a4\u03bf \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03bf \u03b4\u03bf\u03bc\u03b7\u03bc\u03ad\u03bd\u03bf \u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03b4\u03b5\u03bd \u03b5\u03c0\u03b9\u03ba\u03b5\u03bd\u03c4\u03c1\u03ce\u03bd\u03b5\u03c4\u03b1\u03b9 \u03bc\u03cc\u03bd\u03bf \u03c3\u03c4\u03b7 VO2 max, \u03b1\u03bb\u03bb\u03ac \u03b5\u03ba\u03c4\u03b5\u03af\u03bd\u03b5\u03c4\u03b1\u03b9 \u03ba\u03b1\u03b9 \u03c0\u03ad\u03c1\u03b1\u03bd \u03b1\u03c5\u03c4\u03ae\u03c2. \u0395\u03ba\u03c0\u03b1\u03b9\u03b4\u03b5\u03cd\u03b5\u03b9 \u03c4\u03bf \u03c3\u03ce\u03bc\u03b1 \u03c3\u03b1\u03c2 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03ac\u03b3\u03b5\u03b9 \u03b9\u03c3\u03c7\u03cd \u03c0\u03ac\u03bd\u03c9 \u03b1\u03c0\u03cc \u03c4\u03bf VO2 max \u03ba\u03b1\u03b9 \u03c0\u03c1\u03bf\u03c9\u03b8\u03b5\u03af \u03c4\u03b7 \u03c7\u03c1\u03ae\u03c3\u03b7 \u03c4\u03c9\u03bd \u03bc\u03c5\u03ca\u03ba\u03ce\u03bd \u03b9\u03bd\u03ce\u03bd \u03c4\u03b1\u03c7\u03b5\u03af\u03b1\u03c2 \u03c3\u03c5\u03c3\u03c4\u03bf\u03bb\u03ae\u03c2. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c0\u03c1\u03bf\u03b5\u03c4\u03bf\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03b8\u03b1 \u03b1\u03c0\u03bf\u03b4\u03ce\u03c3\u03b5\u03b9 \u03ba\u03b1\u03c1\u03c0\u03bf\u03cd\u03c2 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ad\u03bd\u03c4\u03bf\u03bd\u03c9\u03bd \u03c3\u03cd\u03bd\u03c4\u03bf\u03bc\u03c9\u03bd \u03b1\u03bd\u03b1\u03b2\u03ac\u03c3\u03b5\u03c9\u03bd \u03ae \u03cc\u03c4\u03b1\u03bd \u03b5\u03c0\u03b9\u03c4\u03af\u03b8\u03b5\u03c3\u03c4\u03b5 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03b1\u03b3\u03ce\u03bd\u03c9\u03bd.<\/p>\n<h3><strong>\u03a0\u03b5\u03c1\u03b9\u03b3\u03c1\u03b1\u03c6\u03ae<\/strong><\/h3>\n<p>\u0397 \u03b4\u03b5\u03cd\u03c4\u03b5\u03c1\u03b7 \u03b2\u03cc\u03bb\u03c4\u03b1 \u03c4\u03bf\u03c5 \u03c0\u03b1\u03c1\u03b1\u03b4\u03b5\u03af\u03b3\u03bc\u03b1\u03c4\u03cc\u03c2 \u03bc\u03b1\u03c2 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b4\u03b9\u03b1\u03c1\u03ba\u03b5\u03af \u03b1\u03c0\u03cc 1 \u03ce\u03c1\u03b1 \u03ba\u03b1\u03b9 30 \u03bb\u03b5\u03c0\u03c4\u03ac \u03ad\u03c9\u03c2 2 \u03ce\u03c1\u03b5\u03c2 \u03bc\u03b5 TSS 98. \u0391\u03c5\u03c4\u03ae \u03b7 \u03c3\u03c5\u03bd\u03b5\u03b4\u03c1\u03af\u03b1 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03bf\u03bd\u03bf\u03bc\u03b1\u03c3\u03c4\u03b5\u03af &#8220;\u03b2\u03cc\u03bb\u03c4\u03b1 1,5 \u03ce\u03c1\u03b1\u03c2 \u03bc\u03b5 \u03b4\u03cd\u03bf \u03bc\u03c0\u03bb\u03bf\u03ba 5\u00d71 \u03bb\u03b5\u03c0\u03c4\u03ce\u03bd \u03b5\u03c0\u03b1\u03bd\u03b1\u03bb\u03ae\u03c8\u03b5\u03c9\u03bd \u03c5\u03c8\u03b7\u03bb\u03ae\u03c2 \u03b9\u03c3\u03c7\u03cd\u03bf\u03c2&#8221;.<\/p>\n<p><strong>\u03a0\u03c1\u03bf\u03b8\u03ad\u03c1\u03bc\u03b1\u03bd\u03c3\u03b7<\/strong> \u2013 20 \u03bb\u03b5\u03c0\u03c4\u03ac \u03bc\u03b5 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c3\u03c4\u03bf 60-70% Max HR \/ 68-83% Threshold HR \/ 60-70% FTP<\/p>\n<p><strong>\u0394\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1<\/strong> \u2013 5x (1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c3\u03ba\u03bb\u03b7\u03c1\u03ae \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03ae 135% FTP, 2 \u03bb\u03b5\u03c0\u03c4\u03ac 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03ae 50% FTP)<\/p>\n<p><strong>\u03a3\u03c4\u03c1\u03bf\u03c6\u03ae \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7\u03c2<\/strong> \u2013 10 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03c4\u03bf 50-60% Max HR \/ 60-70% Threshold HR \/ 55-65% FTP<\/p>\n<p><strong>\u0394\u03b9\u03b1\u03c3\u03c4\u03ae\u03bc\u03b1\u03c4\u03b1<\/strong> \u2013 5x (1 \u03bb\u03b5\u03c0\u03c4\u03cc \u03c3\u03ba\u03bb\u03b7\u03c1\u03ae \u03c0\u03c1\u03bf\u03c3\u03c0\u03ac\u03b8\u03b5\u03b9\u03b1 \u03ae 135% FTP, 2 \u03bb\u03b5\u03c0\u03c4\u03ac 15 \u03b4\u03b5\u03c5\u03c4\u03b5\u03c1\u03cc\u03bb\u03b5\u03c0\u03c4\u03b1 \u03b5\u03cd\u03ba\u03bf\u03bb\u03b7 \u03c0\u03b5\u03c1\u03b9\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae \u03ae 50% FTP)<\/p>\n<p><strong>Cooldown<\/strong> \u2013 27 \u03bb\u03b5\u03c0\u03c4\u03ac \u03c3\u03c4\u03bf 60-70% Max HR \/ 68-83% Threshold HR \/ 60-70% FTP<\/p>\n<p>\u039c\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2, \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03b9\u03b4\u03ad\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03bf \u03c0\u03ce\u03c2 \u03bd\u03b1 \u03c7\u03c4\u03af\u03c3\u03b5\u03c4\u03b5 \u03bc\u03b9\u03b1 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03bf\u03c0\u03bf\u03b9\u03b1\u03c3\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03ad\u03bd\u03c4\u03b1\u03c3\u03b7\u03c2 \u03be\u03b5\u03ba\u03b9\u03bd\u03ce\u03bd\u03c4\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03ba\u03b1\u03c4\u03ac\u03c3\u03c4\u03b1\u03c3\u03b7 \u03bc\u03ad\u03c7\u03c1\u03b9 \u03c4\u03b1 \u03c3\u03c0\u03c1\u03b9\u03bd\u03c4. \u039c\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c4\u03c1\u03ad\u03be\u03b5\u03c4\u03b5 \u03c3\u03b5 \u03c0\u03c1\u03bf\u03b7\u03b3\u03bf\u03cd\u03bc\u03b5\u03bd\u03b1 \u03ac\u03c1\u03b8\u03c1\u03b1 \u03c4\u03b7\u03c2 \u03c3\u03b5\u03b9\u03c1\u03ac\u03c2 \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03ba\u03b5\u03c6\u03b1\u03bb\u03b1\u03b9\u03ce\u03c3\u03b5\u03c4\u03b5 \u03c4\u03bf\u03bd \u03c4\u03c1\u03cc\u03c0\u03bf \u03bc\u03b5 \u03c4\u03bf\u03bd \u03bf\u03c0\u03bf\u03af\u03bf \u03bc\u03c0\u03bf\u03c1\u03b5\u03af\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03c4\u03b5 \u03b1\u03c5\u03c4\u03ad\u03c2 \u03c4\u03b9\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03ae\u03c3\u03b5\u03b9\u03c2 \u03c3\u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03ad\u03be\u03c5\u03c0\u03bd\u03c9\u03bd \u03bc\u03c0\u03bb\u03bf\u03ba \u03ba\u03b1\u03b9 \u03bd\u03b1 \u03c4\u03b9\u03c2 \u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03af\u03c3\u03b5\u03c4\u03b5 \u03ce\u03c3\u03c4\u03b5 \u03bd\u03b1 \u03b5\u03c0\u03b9\u03c4\u03cd\u03c7\u03b5\u03c4\u03b5 \u03c4\u03bf\u03c5\u03c2 \u03b5\u03c0\u03bf\u03c7\u03b9\u03ba\u03bf\u03cd\u03c2 \u03c3\u03b1\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c5\u03c2. \u0397 \u03b5\u03c6\u03b1\u03c1\u03bc\u03bf\u03b3\u03ae \u03b5\u03bd\u03cc\u03c2 \u03c3\u03c4\u03b1\u03b8\u03b5\u03c1\u03bf\u03cd \u03c0\u03c1\u03bf\u03c0\u03bf\u03bd\u03b7\u03c4\u03b9\u03ba\u03bf\u03cd \u03c3\u03c7\u03b5\u03b4\u03af\u03bf\u03c5 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 \u03b8\u03b1 \u03c3\u03b1\u03c2 \u03b4\u03ce\u03c3\u03b5\u03b9 \u03ad\u03bd\u03b1 \u03c4\u03b5\u03c1\u03ac\u03c3\u03c4\u03b9\u03bf \u03c0\u03bb\u03b5\u03bf\u03bd\u03ad\u03ba\u03c4\u03b7\u03bc\u03b1 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03b1\u03b3\u03ce\u03bd\u03b5\u03c2, \u03b1\u03bd \u03c4\u03bf \u03c4\u03b7\u03c1\u03ae\u03c3\u03b5\u03c4\u03b5. \u0388\u03c4\u03c3\u03b9, \u03b1\u03bd \u03b5\u03af\u03c3\u03c4\u03b5 \u03bc\u03ad\u03c3\u03b1 \u03c3\u03b5 \u03b1\u03c5\u03c4\u03cc \u03b3\u03b9\u03b1 \u03bc\u03b5\u03b3\u03ac\u03bb\u03bf \u03c7\u03c1\u03bf\u03bd\u03b9\u03ba\u03cc \u03b4\u03b9\u03ac\u03c3\u03c4\u03b7\u03bc\u03b1, \u03b7 \u03ba\u03b1\u03bb\u03cd\u03c4\u03b5\u03c1\u03b7 \u03c3\u03c4\u03b9\u03b3\u03bc\u03ae \u03b3\u03b9\u03b1 \u03bd\u03b1 \u03be\u03b5\u03ba\u03b9\u03bd\u03ae\u03c3\u03b5\u03c4\u03b5 \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03ce\u03c1\u03b1!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0397 \u03b2\u03b5\u03bb\u03c4\u03af\u03c9\u03c3\u03b7 \u03c4\u03b7\u03c2 VO2 max \u03ae \u03c4\u03b7\u03c2 \u03b9\u03ba\u03b1\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b1\u03be\u03b9\u03bf\u03c0\u03bf\u03af\u03b7\u03c3\u03b7\u03c2 \u03c4\u03bf\u03c5 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf\u03c5 \u03c3\u03c4\u03bf\u03c5\u03c2 \u03bc\u03cd\u03b5\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03ac\u03c4\u03b9 \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03bc\u03c0\u03bf\u03c1\u03bf\u03cd\u03c3\u03b5 \u03bd\u03b1 \u03c9\u03c6\u03b5\u03bb\u03ae\u03c3\u03b5\u03b9 [&hellip;]<\/p>\n","protected":false},"author":27,"featured_media":60,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[68,69],"global-categories":[],"class_list":["post-56","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-training","tag-vo2-max","tag-proponisi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 - VO2 Max Workouts -<\/title>\n<meta name=\"description\" content=\"Interested in creating your own cycling training plan? Use VO2 Max workouts to improve your resistance to the demands of endurance exercise.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/\u03c6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5-\u03c4\u03bf-\u03b4\u03b9\u03ba\u03cc-\u03c3\u03b1\u03c2-\u03c3\u03c7\u03ad\u03b4\u03b9\u03bf-\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2\/\" \/>\n<meta property=\"og:locale\" content=\"el_GR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 - VO2 Max Workouts\" \/>\n<meta property=\"og:description\" content=\"Interested in creating your own cycling training plan? Use VO2 Max workouts to improve your resistance to the demands of endurance exercise.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/\u03c6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5-\u03c4\u03bf-\u03b4\u03b9\u03ba\u03cc-\u03c3\u03b1\u03c2-\u03c3\u03c7\u03ad\u03b4\u03b9\u03bf-\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Greece\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-10T13:31:27+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-11T06:54:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Peter-Sagan-CVR-profimedia-0456877375.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"jakubstepanek\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/\",\"url\":\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/\",\"name\":\"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 - VO2 Max Workouts -\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/gr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Peter-Sagan-CVR-profimedia-0456877375.webp\",\"datePublished\":\"2025-04-10T13:31:27+00:00\",\"dateModified\":\"2025-04-11T06:54:20+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/gr\/#\/schema\/person\/d42ede5c64c67b5db7ea181a1a82b2d5\"},\"description\":\"Interested in creating your own cycling training plan? Use VO2 Max workouts to improve your resistance to the demands of endurance exercise.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#breadcrumb\"},\"inLanguage\":\"el\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"el\",\"@id\":\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Peter-Sagan-CVR-profimedia-0456877375.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Peter-Sagan-CVR-profimedia-0456877375.webp\",\"width\":900,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/gr\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 &#8211; VO2 Max Workouts\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/gr\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/gr\/\",\"name\":\"\u0160koda We Love Cycling - Greece\",\"description\":\"\u0160koda We Love Cycling - Greece\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/gr\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"el\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/gr\/#\/schema\/person\/d42ede5c64c67b5db7ea181a1a82b2d5\",\"name\":\"jakubstepanek\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"el\",\"@id\":\"https:\/\/www.welovecycling.com\/gr\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/6088ff8a87539139d91121309dad6f7aee973467a9fee79888aeb2a7f7dc88a2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/6088ff8a87539139d91121309dad6f7aee973467a9fee79888aeb2a7f7dc88a2?s=96&d=mm&r=g\",\"caption\":\"jakubstepanek\"},\"url\":\"https:\/\/www.welovecycling.com\/gr\/author\/jakubstepanek\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 - VO2 Max Workouts -","description":"Interested in creating your own cycling training plan? Use VO2 Max workouts to improve your resistance to the demands of endurance exercise.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/\u03c6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5-\u03c4\u03bf-\u03b4\u03b9\u03ba\u03cc-\u03c3\u03b1\u03c2-\u03c3\u03c7\u03ad\u03b4\u03b9\u03bf-\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2\/","og_locale":"el_GR","og_type":"article","og_title":"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 - VO2 Max Workouts","og_description":"Interested in creating your own cycling training plan? Use VO2 Max workouts to improve your resistance to the demands of endurance exercise.","og_url":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/\u03c6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5-\u03c4\u03bf-\u03b4\u03b9\u03ba\u03cc-\u03c3\u03b1\u03c2-\u03c3\u03c7\u03ad\u03b4\u03b9\u03bf-\u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2\/","og_site_name":"\u0160koda We Love Cycling - Greece","article_published_time":"2025-04-10T13:31:27+00:00","article_modified_time":"2025-04-11T06:54:20+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Peter-Sagan-CVR-profimedia-0456877375.webp","type":"image\/webp"}],"author":"jakubstepanek","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"5"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/","url":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/","name":"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 - VO2 Max Workouts -","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/gr\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Peter-Sagan-CVR-profimedia-0456877375.webp","datePublished":"2025-04-10T13:31:27+00:00","dateModified":"2025-04-11T06:54:20+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/gr\/#\/schema\/person\/d42ede5c64c67b5db7ea181a1a82b2d5"},"description":"Interested in creating your own cycling training plan? Use VO2 Max workouts to improve your resistance to the demands of endurance exercise.","breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#breadcrumb"},"inLanguage":"el","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/"]}]},{"@type":"ImageObject","inLanguage":"el","@id":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Peter-Sagan-CVR-profimedia-0456877375.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/21\/2025\/04\/Peter-Sagan-CVR-profimedia-0456877375.webp","width":900,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/gr\/2025\/04\/10\/%cf%86%cf%84%ce%b9%ce%ac%ce%be%cf%84%ce%b5-%cf%84%ce%bf-%ce%b4%ce%b9%ce%ba%cf%8c-%cf%83%ce%b1%cf%82-%cf%83%cf%87%ce%ad%ce%b4%ce%b9%ce%bf-%cf%80%cf%81%ce%bf%cf%80%cf%8c%ce%bd%ce%b7%cf%83%ce%b7%cf%82\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/gr\/"},{"@type":"ListItem","position":2,"name":"\u03a6\u03c4\u03b9\u03ac\u03be\u03c4\u03b5 \u03c4\u03bf \u03b4\u03b9\u03ba\u03cc \u03c3\u03b1\u03c2 \u03c3\u03c7\u03ad\u03b4\u03b9\u03bf \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03c0\u03bf\u03b4\u03b7\u03bb\u03b1\u03c3\u03af\u03b1\u03c2 &#8211; VO2 Max Workouts"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/gr\/#website","url":"https:\/\/www.welovecycling.com\/gr\/","name":"\u0160koda We Love Cycling - Greece","description":"\u0160koda We Love Cycling - Greece","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/gr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"el"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/gr\/#\/schema\/person\/d42ede5c64c67b5db7ea181a1a82b2d5","name":"jakubstepanek","image":{"@type":"ImageObject","inLanguage":"el","@id":"https:\/\/www.welovecycling.com\/gr\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/6088ff8a87539139d91121309dad6f7aee973467a9fee79888aeb2a7f7dc88a2?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/6088ff8a87539139d91121309dad6f7aee973467a9fee79888aeb2a7f7dc88a2?s=96&d=mm&r=g","caption":"jakubstepanek"},"url":"https:\/\/www.welovecycling.com\/gr\/author\/jakubstepanek\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/posts\/56","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/users\/27"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/comments?post=56"}],"version-history":[{"count":3,"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/posts\/56\/revisions"}],"predecessor-version":[{"id":188,"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/posts\/56\/revisions\/188"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/media\/60"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/media?parent=56"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/categories?post=56"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/tags?post=56"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/gr\/wp-json\/wp\/v2\/global-categories?post=56"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}