For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s workout comes from Heather Gill, a coach at Energy Lab, a power cycling studio in Atlanta, Ga. “I love VO2 max intervals—mentally I just know that I can do anything for one minute, so I think I just go into it with an attitude that makes it easy,” Gill says. “Other folks like keeping the power in an easier range and maintaining it for longer. I think the combination of the two makes for a workout that will please everyone while training different energy systems.”
10 min, including four 60-second spin-ups from 80–110 RPM cadence
8×1 min at 100–110% FTP followed by 1 min rest
4-min recovery period
Repeat twice with 3 min recovery in between:
2 min 85% power, 90 RPM
3 min 90% power, 80 RPM
2 min 95% power, 70–80 RPM
2 min 80% power, 100 RPM
Easy as necessary or until you complete the hour