One-Hour Workout: Bike Interval Mix

This trainer session from coach Heather Gill combines hard VO2 max intervals with long, steady efforts to train different energy systems.

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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.”

RELATED – One Hour Workout: Bike Intervals + Core Work

10 min, including four 60-second spin-ups from 80–110 RPM cadence

Main Set
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

More one-hour workouts.

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