FondoLab

Team bus

VO2max intervals

Four to six minutes as hard as you can hold evenly. They raise your ceiling, which lifts your threshold too.

Trains
VO2max
Intensity
very hard
Time
1 h 14
Load
86 TSS
Carbs
80–90 g/h
StepTimeWatts% FTPFeel
Warm up 10 min 112–162 W 45–65% 3/10
Warm up 5 min 162–188 W 65–75% 4/10
Hard 30 s 262–288 W 105–115% 7/10
Easy 1:30 100–138 W 40–55% 2/10
Hard 30 s 262–288 W 105–115% 7/10
Easy 1:30 100–138 W 40–55% 2/10
Hard 30 s 262–288 W 105–115% 7/10
Easy 1:30 100–138 W 40–55% 2/10
Hard 5 min 265–300 W 106–120% 9/10
Easy 2:30 100–138 W 40–55% 2/10
Hard 5 min 265–300 W 106–120% 9/10
Easy 2:30 100–138 W 40–55% 2/10
Hard 5 min 265–300 W 106–120% 9/10
Easy 2:30 100–138 W 40–55% 2/10
Hard 5 min 265–300 W 106–120% 9/10
Easy 2:30 100–138 W 40–55% 2/10
Hard 5 min 265–300 W 106–120% 9/10
Easy 2:30 100–138 W 40–55% 2/10
Hard 5 min 265–300 W 106–120% 9/10
Cool down 10 min 100–138 W 40–55% 2/10

FIT workout Zwift workout

Garmin: copy the FIT file to the NewFiles folder of your bike computer. Other bike computers and trainer apps that import FIT workouts open it too.

The research behind it → · All workouts