Mills +1
Mills +1 consists of 3 sets of two-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.
The sets range from 3-4 repeats each, and 3-minute recoveries fall between intervals while 6-minute recoveries fall between sets.
- Author: SooMK
- Sport: bike
- Duration: 75 min
- Dominant zone: VO2Max
- Intensity: 0.87
- Created: 2021-02-25T00:23:13.165Z
- Updated: 2026-04-22T10:49:25.891Z
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)