VO2max · 46 min
Sprint Primer
6 × 15 s Anaerobic
Six all-out 15-second sprints with long recoveries. Wakes up fast-twitch fibres for surges and attacks.
FTP
- Duration
- 46 min
- Training stress
- 29 TSS
- Intensity factor
- 0.62
- Work at 250 W FTP
- 380 kJ
- Carbs burned, est.
- 55 g/h
Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.
The workout, step by step
- Warm-up12 min ramp 45% → 70% FTP
- 6 ×
- Sprint15 s all-out, ERG off
- 4 min at 50% FTP
- Cool-down8 min ramp 60% → 40% FTP
Why ride it
Short, hard intervals above FTP that grow the aerobic engine. Use sparingly in base and early build, never at the expense of your long ride.
Use the .zwo file
The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.
- MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
- Zwift: put the file in
Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts. - TrainerDay, intervals.icu and others: import the .zwo into your workout library.
More VO2max workouts
- VO2max Pyramid1 + 2 + 3 + 2 + 1 min VO2max37 min
- Short Punches10 × 1 min VO2max38 min
- VO2max Starter4 × 3 min VO2max44 min
- VO2max 40/20 Bursts16 × 40 s VO2max46 min
- VO2max 30/30 Bursts24 × 30 s Anaerobic59 min
- VO2max Intervals5 × 4 min VO2max1 h 10 min
All vo2max workouts · Full library · Training plans by event
Ride it with ERG, fueling prompts and stand-up reminders.
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