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bolt VO2 Max 55m

Combined Micro-Interval System

Professional combination of 30/15 and 15/15 patterns using segments.
mode_heat Intensity: 10/10
trending_up TSS: 38
bolt VO2 Max 45m

15/15 Microburst Power

Neuromuscular microburst training with 15-second efforts at 135-140% FTP.
mode_heat Intensity: 10/10
trending_up TSS: 17
bolt VO2 Max 55m

Elite 30/15 Progression

Advanced micro-interval session with 13 repetitions per set using segments.
mode_heat Intensity: 9/10
trending_up TSS: 52
bolt VO2 Max 45m

30/15 Micro-Interval Foundation

Revolutionary micro-interval training with segments. 8 x (30sec @ 110-115% FTP + 15sec recovery) x 3 sets
mode_heat Intensity: 9/10
trending_up TSS: 32
bolt VO2 Max 1h 25m

Progressive VO2 Build

Professional VO2 progression from 4-minute to 2-minute intervals. Develops complete VO2 spectrum used by WorldTour teams for race preparation.
mode_heat Intensity: 9/10
trending_up TSS: 84
bolt VO2 Max 1h 35m

Pro VO2 2-Minute Intensity

High-intensity VO2 intervals at 115-120% FTP. Professional protocol for maintaining VO2 max throughout season while targeting 6.4-6.8 w/kg during efforts.
mode_heat Intensity: 9/10
trending_up TSS: 92
bolt VO2 Max 1h 30m

Pro VO2 4-Minute Protocol

Year-round VO2 max training used by Team Visma-Lease a Bike. 4min at 108-115% FTP targeting elite power development. Replaces traditional winter base-only approach.
mode_heat Intensity: 9/10
trending_up TSS: 90
bolt VO2 Max 5h 10m

310min Long Endurance with Strategic VO2max

A substantial endurance building ride with strategically placed VO2max efforts
mode_heat Intensity: 9/10
trending_up TSS: 227
bolt VO2 Max 4h 30m

270min Epic Endurance with VO2max Elements

A major endurance building ride with targeted VO2max elements
mode_heat Intensity: 9/10
trending_up TSS: 196
bolt VO2 Max 3h 50m

230min Endurance with VO2max Peaks

A long endurance ride with strategically placed VO2max peaks
mode_heat Intensity: 9/10
trending_up TSS: 170
bolt VO2 Max 3h 35m

215min Progressive VO2max Training

A long ride with progressively more challenging VO2max efforts
mode_heat Intensity: 9/10
trending_up TSS: 162
bolt VO2 Max 3h 20m

200min Long Endurance with VO2max Blocks

A substantial endurance ride with focused VO2max blocks
mode_heat Intensity: 9/10
trending_up TSS: 150
bolt VO2 Max 2h 35m

155min Race Simulation with VO2max

Endurance ride with race-like VO2max surges
mode_heat Intensity: 9/10
trending_up TSS: 119
bolt VO2 Max 2h 20m

140min VO2max Endurance Hybrid

A balanced workout combining VO2max with substantial endurance training
mode_heat Intensity: 9/10
trending_up TSS: 105
bolt VO2 Max 2h 10m

130min VO2max with Aerobic Base

VO2max efforts built on a foundation of aerobic work
mode_heat Intensity: 9/10
trending_up TSS: 101