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Cycling · VO2max

20 × 1/1

20 × (1 min hard / 1 min easy)

Time · 1 h 10Difficulty · Difficulty 4 of 5 — Very hardVery hard

WHAT IT TRAINS

Forty minutes of alternating work that piles up time at high oxygen uptake.

WHO IT'S FOR

Riders who prefer short efforts to long, grinding VO2 reps.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 0220 × (1 minute at 115–120% FTP, 1 minute easy).
  3. 03Cool down 10 minutes.

SCALED VERSION

12 × 1/1.

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

CYCLING1h 05min

20 × 1/1

20 × (1 min hard / 1 min easy) · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/20x1-1-intervals

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

20×Repeat

INTERVAL1 minTarget: 115-120% FTP

RECOVERY1 minTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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NOT HERE? DESCRIBE IT.

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