BikeErg intervals (VO2max micro-intervals)

3 sets of 8-10 intervals

0:40 @ 95-100%MAP5 (hard)
0:20 @ rest

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 8-10 x 0:40 work / 0:20 rest, followed by a 3:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). It is better to start @ easier pace (i.e. 95%MAP5) and then be able to do all the intervals vs starting too hard and not being able to complete the session. If you find the pace “too easy”, you can push the pace on the final 2-3 intervals of each set.

of intervals. If you’re confident you can keep hitting your paces after 8 intervals, you can do 1-2 more.