10x1-1
- Cycling
- 50mTime
- 52Stress
- 0.79Intensity
- 15Popularity
About this workout
This 10x1-1 workout is a classic VO2 max session designed to push your aerobic limits with ten hard efforts at 110% FTP, each followed by a brief recovery. It's perfect for building capacity for those crucial moments when the road kicks up or during a tough group ride.
Workout structure
- Free-ride 5 min @ 60% (60w)
- 55 sec @ 38% (38w)
- 55 sec @ 43% (43w)
- 55 sec @ 47% (47w)
- 55 sec @ 50% (50w)
- 55 sec @ 54% (54w)
- 55 sec @ 57% (57w)
- 55 sec @ 60% (60w)
- 55 sec @ 64% (64w)
- 55 sec @ 67% (67w)
- 55 sec @ 71% (71w)
- 50 sec @ 76% (76w)
- 3 min @ 89% (89w)
- 2 min @ 76% (76w)
- 10X
- 1 min @ 110-115% (110-115w)
- Rest 1 min @ 48% (48w)
- 33 sec @ 68% (68w)
- 33 sec @ 64% (64w)
- 33 sec @ 62% (62w)
- 33 sec @ 60% (60w)
- 33 sec @ 57% (57w)
- 33 sec @ 55% (55w)
- 33 sec @ 52% (52w)
- 33 sec @ 50% (50w)
- 33 sec @ 48% (48w)
- 33 sec @ 45% (45w)
- 33 sec @ 43% (43w)
- 33 sec @ 41% (41w)
- 33 sec @ 38% (38w)
- 33 sec @ 36% (36w)
- 33 sec @ 33% (33w)
- 33 sec @ 31% (31w)
- 33 sec @ 29% (29w)
- 39 sec @ 25% (25w)