VO2max Starter, 8 x 1 min
Eight 1-minute efforts at 110 to 120% of FTP with 2 minutes easy between, a short and friendly first VO2max session.
- Duration
- 45 min
- Effort
- 35
- Level
- Beginner
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 70% FTP54 → 73% HRmax |
| 2 | Warm-upEndurance Steady and easy | 3 min | 60-70% FTP65-78% HRmax |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Hard but controlled | 1 min | 110-120% FTP92-98% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 2 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
One minute efforts are an easy way into training above threshold. They are short enough that you can focus on smooth pedaling and steady breathing, and long enough to feel the effort build. The 2 minutes of easy spinning between them give plenty of time to recover.
Ride each effort at 110 to 120% of FTP, or at a level that feels hard but controlled, around 8 out of 10. By the end of the minute you should be breathing hard and glad to stop. If you cannot hold the power for the full minute, lower it for the next one.
The session suits riders in their first season of structured training and anyone who returns to intensity after a break. Ride it once a week. After three or four weeks, add two repeats or move to 2 minute efforts. Indoors, ERG mode helps you hold the power evenly.
Tips
- Stay seated and keep the cadence between 85 and 100 rpm.
- Breathe in a steady rhythm instead of holding your breath at the start.
- Stop early if your legs feel heavy from earlier training.
Good forGeneral fitnessIndoor
Season phaseBaseBuild