RideVO2max
20 × 1/1
20 × (1 min hard / 1 min easy)
- 1h05
- 20:00
- Very hardDifficulty 4 of 5 — Very hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 20 × (1 min at 115–120% FTP, 1 min easy at 50% FTP). Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Easy
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 115–120% FTP
- 49–52% FTP
About this session
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.
Related workouts
10 × 1 min VO2max
10 × 1 min hard (~130% FTP), 1–2 min easy
40/20s
2–3 × 10 × (40 s hard / 20 s easy), 5 min between
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
NOT HERE? DESCRIBE IT.
Describe it and it's built for your Garmin — your coach can plan the weeks around it.