VO2Max

Mills +1

  • Cycling
  • 1h 15mTime
  • 95Stress
  • 0.87Intensity
  • 315Popularity

About this workout

Mills +1 incorporates two sets of gnarly 3 × 75 second efforts at 120% FTP, designed to push your VO2 max and enhance your ability to power through steep climbs or fierce group ride surges. This workout is a classic choice for building the aerobic ceiling you need to tackle those brutal race kicks or long intervals.

SooMK

Workout structure

  • Warm-Up 2 min @ 40-50% (40-50w)
  • Active 2 min @ 65% (65w)
  • Active 2 min @ 80% (80w)
  • Active 1 min @ 110% (110w)
  • Active 1 min @ 40% (40w)
  • Active 30 sec @ 120% (120w)
  • Active 30 sec @ 40% (40w)
  • Active 30 sec @ 130% (130w)
  • Active 3:30 min @ 50% (50w)
  • 3X
    • Active 45 sec @ 120% (120w)
    • Active 1:15 min @ 120-110% (120-110w)
    • Active 3 min @ 40% (40w)
  • Active 45 sec @ 120% (120w)
  • Active 1:15 min @ 120-110% (120-110w)
  • Active 6 min @ 50% (50w)
  • Active 1 min @ 120% (120w)
  • Active 1 min @ 120-110% (120-110w)
  • Active 3 min @ 40% (40w)
  • Active 1 min @ 120% (120w)
  • Active 1 min @ 120-110% (120-110w)
  • Active 3 min @ 39% (39w)
  • Active 1 min @ 120% (120w)
  • Active 1 min @ 120-110% (120-110w)
  • Active 6 min @ 50% (50w)
  • 3X
    • Active 45 sec @ 120% (120w)
    • Active 1:15 min @ 120-110% (120-110w)
    • Active 3 min @ 40% (40w)
  • Active 45 sec @ 120% (120w)
  • Active 1:15 min @ 120-110% (120-110w)
  • Active 4 min @ 40-30% (40-30w)