54 Minute VO2 Workout On ZWIFT
If you’re just getting back into training after some time off, this is a great workout to ease you back into harder efforts. The intervals are only 30-50 seconds long with plenty of rest time to let you recover before going again. If you have a smart trainer, plug this workout into the Zwift custom workout builder and make sure to choose ERG mode. Try to keep your cadence slightly faster than normal during the hard intervals. If your normal cadence is 85rpm, try to ride the intervals at 90+ rpm.
Below is a PDF you can download that has the workout details. Ride on!