Workouts / HIIT
HIIT
VO2 Max Race Simulation!
Simulate race attacks with four VO2 max intervals: three 3-minute efforts and a final 5-minute 'go until you blow' effort.
Duration30:00
TSS43
IF0.93
Blocks16
Time30:00
TSS43
IF0.93
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 33% · 10 minZ2 13% · 4 minZ3 7% · 2 minZ4 23% · 7 minZ5 8% · 3 minZ6 15% · 5 min
Intervals
16 blocksZ1
Warm-upRPE 1/10
2:0045%Z3
Warm-upRPE 5/10
2:0085%Z2
Warm-upRPE 3/10
2:0065%Z6
IntervalRPE 10/10
1:30150%Z4
IntervalRPE 7/10
1:30100%Z1
RecoveryRPE 1/10
2:0045%Z4
IntervalRPE 7/10
1:30100%Z6
IntervalRPE 10/10
1:30150%Z1
RecoveryRPE 1/10
2:0045%Z6
IntervalRPE 10/10
1:30150%Z4
IntervalRPE 7/10
1:30100%Z1
RecoveryRPE 1/10
2:0045%Z4
IntervalRPE 7/10
2:30100%Z5
IntervalRPE 10/10
2:30120%Z1
Cool-downRPE 1/10
2:0045%Z2
Cool-downRPE 3/10
2:0065%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Reviews
Tags
VO2 MaxHIITRace SimulationIntervalsvideoGCN Training
More like this