Cycling · VO2max
10 × 1 MIN VO2MAX
10 × 1 min hard (~130% FTP), 1–2 min easy
WHAT IT TRAINS
Top-end aerobic power and neuromuscular snap.
WHO IT'S FOR
Riders new to VO2max work and racers wanting a sharpener.
HOW TO DO IT
- 01Warm up 15 minutes.
- 0210 × 1 minute at about 130% FTP with 1–2 minutes easy.
- 03Cool down 10 minutes.
SCALED VERSION
6 × 1 minute.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING50min
10 × 1 min VO2max
10 × 1 min hard (~130% FTP), 1–2 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/10x1-vo2max
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL1 minTarget: 125-135% FTP
RECOVERY1m 30sTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingAnaerobicDifficulty 4 of 5 — Very hard
6 × 1 min Anaerobic
6 × 1 min at ~150% FTP, 4–5 min easy
1 h
NOT HERE? DESCRIBE IT.
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