1-minute VO2 max intervals

The 1-minute VO2 max interval workout is perfect for those looking to maximize intensity in a shorter period. By pushing the body to its limits in 1-minute bursts, this workout rapidly improves aerobic capacity and power, making it ideal for cyclists who thrive on high-intensity efforts. Also, it’s nicely positioned between the tough 2-minute intervals and typically perceived easier workouts such as 40-20‘s or 30-15 Ronnestad intervals.

1-minute VO2 max workout structure

Warm-up: Start with 15 minutes of easy spinning to get the muscles ready for the high-intensity efforts.

Threshold effort:

• 3 minutes at threshold (100% of FTP): This primes the body for the VO2 max intervals.
• 3 minutes recovery: Spin easily to recover before the main set.

Main set:

• 1-minute interval: Ride at 120% of FTP.
• 30-second recovery: Spin easily before the next interval.
• Repeats: Complete this cycle 8 times.

Set repeats: The main set can be repeated up to 3 times, depending on fitness level and training goals.

Recovery between sets: Take 5-10 minutes of easy spinning between sets.

Cool-down: Finish with 10 minutes of easy spinning to aid recovery.

Benefits of 1-minute intervals

High intensity in short bursts: These short intervals allow for maximum effort in a compressed time frame, making them highly effective for improving VO2 max.

Improved power output: The repeated bursts of high intensity help to build power and increase the ability to sustain efforts at or above threshold.

Time efficiency: This workout is ideal for cyclists with limited time, offering a high-intensity session that delivers significant fitness gains in a short period.

How to do 1-minute VO2 max intervals outside

To incorporate 1-minute VO2 max intervals into an outdoor ride, look for flat or uphill roads where you can maintain a high intensity for the full minute. These intervals work well on short, punchy climbs or along straight roads with minimal traffic. If you’re riding in an area with rolling terrain, use the short climbs for your intervals and the descents for recovery. Remember to keep your recovery periods brief and focus on maintaining the high intensity during the work intervals.

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