[SPIN][SHORT]VO2 Intervals

• Cycling
• 1h 3mTime
• 91Stress
• 0.93Intensity
• 120Popularity

About this workout

These VO2 max intervals, featuring Billat-style bursts of 60 seconds at 92% FTP, push your aerobic ceiling to new heights, ideal for building capacity when the road kicks up. They're a great way to pack intensity into a short workout, perfect for mid-week training or sharpening before a big event.

Workout structure

• 3 min @ 35-60% (35-60w)
• 5 min @ 119% (119w)
• Rest 4 min @ 69% (69w)
• 6X
  • 1 min @ 92% (92w) 110 rpm
  • Rest 30 sec @ 62% (62w)
• 5 min @ 119% (119w)
• 3 min @ 69% (69w) 110 rpm
• 6X
  • 1 min @ 92% (92w)
  • Rest 30 sec @ 62% (62w)
• 5 min @ 119% (119w) 110 rpm
• 3 min @ 69% (69w)
• 6X
  • Rest 1 min @ 92% (92w)
  • Rest 30 sec @ 62% (62w)
• 3 min @ 69% (69w)
• 5 min @ 69-35% (69-35w)