Micro-VO2 #1

Duration 01:00:00 TSS 70 IF 0.84 Has instructions

03:00 @ 50%

2x

01:00 @ 75%

01:00 @ 50%

2x

01:00 @ 90%

01:00 @ 50%

04:00 @ 95%

03:00 @ 50%

8x

00:30 @ 120%

00:15 @ 63%

05:00 @ 55%

8x

00:30 @ 120%

00:15 @ 63%

05:00 @ 55%

8x

00:30 @ 120%

00:15 @ 63%

05:00 @ 55%

04:00 @ 95%

05:00 @ 50%

Micro intervals are a staple workout for many athletes. Despite being comprised of multiple, short, high-intensity efforts, micro intervals are an effective method to target VO2max development. There is an infinite amount of variations possible with micro intervals.

In today's session, we perform 30/15's?30sec hard, followed by 15sec recovery.

Similar workouts

01:03:00 76TSS IF: 0.85

Rolling Tempo #2

01:00:00 54TSS IF: 0.74

01:00:00 59TSS IF: 0.77

6min Best effort!

01:00:00 62TSS IF: 0.79

30/30's Anaerobic #2

01:00:00 64TSS IF: 0.8

Anaerobic Capacity #2

01:00:00 77TSS IF: 0.88

Anaerobic Capacity Hills #1

01:00:00 58TSS IF: 0.76

Anaerobic Capacity Hills #2

01:00:00 62TSS IF: 0.79

Anaerobic Power Development

01:00:00 72TSS IF: 0.85

01:00:00 85TSS IF: 0.93

Lactate Tolerance 3min

01:00:00 74TSS IF: 0.86

01:00:00 64TSS IF: 0.8

Threshold into Anaerobic Capacity

01:00:00 78TSS IF: 0.88

Aerobic 12's #3

01:00:00 54TSS IF: 0.74

Intensive Aerobic Endurance

01:00:00 61TSS IF: 0.78

Mitochondria #1

01:00:00 65TSS IF: 0.81

Mitochondria #2

01:00:00 69TSS IF: 0.83

Mitochondria Maintenance #2

01:00:00 66TSS IF: 0.81

01:00:00 69TSS IF: 0.83

Spiked Aerobic #2

01:00:00 54TSS IF: 0.74

01:00:00 74TSS IF: 0.86

Neuromuscular Power #3

59:50 60TSS IF: 0.78

Neuromuscular with AC #1

01:00:00 77TSS IF: 0.88

Neuromuscular with AC #2

01:00:00 80TSS IF: 0.9

01:00:00 61TSS IF: 0.79

Anaerobic Capacity into Sweetspot #2

01:00:00 74TSS IF: 0.86

SFR Split Cadence #1

01:00:00 59TSS IF: 0.77

SFR Split Cadence #2

01:00:00 63TSS IF: 0.8

01:00:00 63TSS IF: 0.79

01:00:00 63TSS IF: 0.8

Zone 2 with Capacity into Sweetspot

01:00:00 71TSS IF: 0.85

15min Varied Tempo #2

59:45 60TSS IF: 0.78

15min Varied Tempo #3

59:45 71TSS IF: 0.85

High Torque Hills #2

01:00:00 62TSS IF: 0.79

01:00:00 61TSS IF: 0.78

Long Tempo Climb #2

01:00:00 64TSS IF: 0.8

Rolling Tempo #2

01:00:00 54TSS IF: 0.74

Strength Endurance Rotations

01:00:00 58TSS IF: 0.77

01:00:00 62TSS IF: 0.79

Tempo with Finale!

01:00:00 68TSS IF: 0.83

01:00:00 59TSS IF: 0.77

Climbing Fartlek #2

01:00:00 74TSS IF: 0.86

Intensive Aerobic Endurance

01:00:00 61TSS IF: 0.78

Intensive Aerobic

01:00:00 61TSS IF: 0.78

01:00:00 73TSS IF: 0.86

Threshold into all-out!

01:00:00 65TSS IF: 0.81

Threshold Pushing #1

01:00:00 68TSS IF: 0.82

01:00:00 64TSS IF: 0.81

01:00:00 60TSS IF: 0.78

6min Best effort!

01:00:00 62TSS IF: 0.79

Max Aerobic Declining

01:00:00 68TSS IF: 0.83

Short Climb Race Simulation

01:00:00 81TSS IF: 0.91

01:00:10 64TSS IF: 0.8

59:45 63TSS IF: 0.8

VO2max Climbing #1

01:00:00 68TSS IF: 0.83