A long ramp workout where the reps get shorter and harder, moving from threshold efforts to all-out sprints.
warmup
Intensity: 60%
Easy Spin (4/10)
active
Intensity: 110%
Hard (8/10)
recovery
Intensity: 50%
Easy (1/10)
active
Intensity: 70%
Moderate (5/10)
active
Intensity: 85%
lower Threshold (6/10)
recovery
Intensity: 50%
Easy (1/10)
active
Intensity: 95%
Threshold (7/10)
active
Intensity: 120%
Hard (9/10)
recovery
Intensity: 50%
Easy (1/10)
active
Intensity: 150%
Max (10/10)
recovery
Intensity: 50%
Easy (1/10)
active
Intensity: 150%
Max (10/10)
cooldown
Intensity: 50%
Easy Cool down
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Useful when you want sessions that match tags such as Ramp, Threshold, Sprint, VO2 Max, No Music, video, GCN Training.
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