12 Minute Test

• Cycling
• 51mTime
• 53Stress
• 0.79Intensity
• 15Popularity

About this workout

This 12-minute VO2 max test is a classic tool for determining your aerobic ceiling, featuring a steady main set that prepares you for demanding group rides and time trials. It's an effective way to gauge your performance, especially if you're considering ramp tests or the 20-minute FTP test for more precise assessments.

Workout structure

• 10 min @ 40-65% (40-65w)
• 1 min @ 100% (100w)
• 1 min @ 65% (65w)
• 1 min @ 105% (105w)
• 1 min @ 65% (65w)
• 1 min @ 110% (110w)
• 5 min @ 65% (65w)
• 4 min @ 120% (120w)
• 5 min @ 50% (50w)
• Free-ride 12 min
• 10 min @ 40-30% (40-30w)