Cycling workout of the week #7: Pick ’n’ Mix - a little bit, and not too much, of everything [1hr 1 min]

Do if… you want a session to help boost your VO2max while keeping the efforts fun and varied

Image shows rider completing a cycling workout.
(Image credit: Future)

Looking for a mix of efforts to keep your training interesting? This cycling workout is designed to help with multiple fitness targets, such as repeated effort capacity, recovery at higher intensities and improving VO2max. The mix of efforts also makes it a little more fun, as well as simulating the variations you might experience in a race or hard ride.

So, what’s coming up? You’ve got a 15 minute warm up followed by 10 minutes of 30 seconds hard/30 seconds easy. Then make the most of the five minutes rest before settling into a 12 minute block which switches between one minute at maximal aerobic power (MAP) and three minutes at sweetspot. After this, you’ll get another five minutes to recover, followed by four minutes at MAP before finishing with a warm down. 

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Andy Turner

Andy is a Sport & Exercise Scientist, fully qualified and experienced cycling coach, personal trainer and gym instructor. He spent 3 years on the road riding for a UCI cycling team and 7 years as a BC Elite rider. 


After graduating in 2020 with first-class honours in his Sport & Exercise Sciences BSc, he continued to pursue his interest in research in the field of sport science alongside setting up his coaching business, ATP Performance, and working for USA-based firm, Wahoo Sports Science. He balanced this with racing at international level, competing in prestigious events such as the Tour of Britain and the Volta a Portugal.