Workouts / HIIT
HIIT
30 Minute V02 Max Cycling Indoor Training Session
A lung-burning 30-minute session focusing on working your Vo2 max at the top end.
Duration29:00
TSS40
IF0.91
Blocks12
Time29:00
TSS40
IF0.91
Profile
Targets in % FTP
100%50%0%
0:0014:3029:00
Z1 41% · 12 minZ2 3% · 1 minZ3 3% · 1 minZ4 3% · 1 minZ5 41% · 12 minZ6 7% · 2 min
Intervals
12 blocksZ1
Warm-upEasy spinning at 1/10
1:0045%Z2
Warm-upWarm up at 3/10
1:0065%Z3
IntervalAerobic pace at 5/10
1:0085%Z4
IntervalThreshold at 7/10
1:00100%Z5
IntervalHard effort at 8/10
1:00110%Z1
RecoveryEasy recovery at 1/10
1:0045%Repeat 2×
Z5
IntervalHard VO2 max effort at 9/10
3:00120%Z1
RecoveryEasy recovery at 1/10
2:0045%Z5
IntervalHard VO2 max effort at 9/10
5:00115%Z1
RecoveryEasy recovery at 1/10
2:0045%Z6
IntervalHard VO2 max effort at 9/10
2:00125%Z1
Cool-downEasy cool down at 1/10
4:0045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Reviews
Tags
VO2 MaxHIITGCNIndoor CyclingvideoGCN Training
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