Workouts / Interval
Interval
Intense VO2 Cycling Efforts
This session focuses on bursts of high-power efforts to push your VO2 threshold. This workout will help to increase your body's oxygen efficiency and overall cardio fitness!
Duration30:00
TSS42
IF0.92
Blocks16
Time30:00
TSS42
IF0.92
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 25% · 8 minZ2 20% · 6 minZ3 10% · 3 minZ4 13% · 4 minZ5 8% · 3 minZ6 23% · 7 min
Intervals
16 blocksZ2
Warm-up
2:0065%Z2
Warm-up
1:0075%Z4
Warm-up
1:0092%Z2
Recovery
1:0065%Z4
Interval
1:0092%Z5
Interval
0:30110%Z2
Recovery
2:0065%Z3
Interval
1:0085%Z4
Interval
2:00100%Z3
Recovery
1:0085%Z5
Interval
2:00110%Z3
Recovery
1:0085%Repeat 3×
Z6
Interval
2:00125%Z1
Recovery
2:0055%Z6
Interval
1:00150%Z1
Cool-down
1:3045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.