Mills - For 11Kj

• Cycling
• 1h 4mTime
• 98Stress
• 0.96Intensity
• 25Popularity

About this workout

Mills cranks up your aerobic ceiling with powerful 90-second efforts at 120% FTP, perfect for simulating those hard race kicks or surges in a group ride. This VO2 max workout is a time-efficient way to boost your endurance and sharpen your fitness for when the road turns steep.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 2 min @ 90% (90w)
• 1 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 3:30 min @ 50% (50w)
• 2X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 120-110% (120-110w)
  • 2 min @ 40% (40w)
• 1:30 min @ 120% (120w)
• 1:30 min @ 120-110% (120-110w)
• 4 min @ 50% (50w)
• 2X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 120-110% (120-110w)
  • 2 min @ 40% (40w)
• 1:30 min @ 120% (120w)
• 1:30 min @ 120-110% (120-110w)
• 4 min @ 50% (50w)
• 2X
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 120-110% (120-110w)
  • 2 min @ 40% (40w)
• 1:30 min @ 120% (120w)
• 1:30 min @ 120-110% (120-110w)
• 3 min @ 50-30% (50-30w)