New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
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
Warm-up
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
Cool-down
Easy as necessary or until you complete the hour