VO2max - The Shinnick

• Cycling
• 1h 48mTime
• 140Stress
• 0.88Intensity
• 105Popularity

About this workout

The Shinnick is a classic VO2 max workout featuring 6 × 5-minute intervals at 85% FTP, perfect for pushing the limits of your aerobic ceiling. This session is ideal for building the capacity needed for those steep climbs and sustained efforts during group rides or time trials.

Workout structure

• 10 min @ 60% (60w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 55% (55w)
• 5X
  • 3 min @ 115% (115w)
  • Rest 3 min @ 65% (65w)
• 10X
  • 1 min @ 100% (100w)
  • Rest 1 min @ 75% (75w)
• 6X
  • 5 min @ 85% (85w)
  • 1 min @ 100% (100w)
• 9 min @ 40% (40w)