Workouts / HIIT
HIIT
VO2 MAX BOOSTER
A grueling 30-minute HIIT session designed to boost your VO2 max, incorporating 6 minutes of VO2 max work and 12 minutes of threshold efforts.
Duration30:00
TSS46
IF0.96
Blocks12
Time30:00
TSS46
IF0.96
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 27% · 8 minZ2 3% · 1 minZ4 47% · 14 minZ5 3% · 1 minZ6 20% · 6 min
Intervals
12 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z4
Warm-up
1:0092%Z4
Warm-up
1:00100%Z5
Warm-up
1:00110%Z1
Recovery
1:0055%Repeat 6×
Z6
Interval
0:30125%Z4
Interval
1:00100%Z1
Recovery
2:0055%Repeat 6×
Z6
Interval
0:30125%Z4
Interval
1:00100%Z1
Cool-down
4:0055%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Reviews
Tags
VO2 MAXHIITThresholdIndoor CyclingvideoGCN Training
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