Workouts
Workout
In this half-hour session, we'll tackle three sets of VO2 surges sandwiched between two sweet spot efforts. The perfect workout for when you're short of time but want to work on your fitness!
warmup
Intensity: 50%
RPE 2/10, 80 rpm
warmup
Intensity: 60%
RPE 3/10, 80 rpm
warmup
Intensity: 70%
RPE 4/10, 80 rpm
rampUp
Intensity: 85% to 95%
RPE 6/10, 90 rpm
active
Intensity: 100%
RPE 8/10, 90 rpm
recovery
Intensity: 60%
RPE 3/10, 80 rpm
Repeat 2 times
active
Intensity: 90%
RPE 7/10, 90 rpm
active
Intensity: 110%
RPE 9/10, 90 rpm
active
Intensity: 90%
RPE 7/10, 90 rpm
recovery
Intensity: 60%
RPE 3/10, 80 rpm
recovery
Intensity: 60%
RPE 3/10, 80 rpm
active
Intensity: 90%
RPE 7/10, 90 rpm
active
Intensity: 110%
RPE 9/10, 90 rpm
active
Intensity: 90%
RPE 7/10, 90 rpm
cooldown
Intensity: 60%
RPE 3/10, 80 rpm
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Useful when you want sessions that match tags such as VO2 Max, Surges, Sweet Spot, 30 Minute, GCN, video, GCN Training.
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