Olympic Race Power Turbo: 6×6 Minute VO2max Intervals

Session Overview

This structured turbo session replicates the sustained high power demanded in an Olympic-distance triathlon bike leg. Six 6-minute intervals at VO2max (105–115% FTP) with short recoveries train your body to sustain race-pace power for 40km. Aimed at intermediate to advanced riders preparing for summer races.

What You’ll Need

• Turbo trainer or smart trainer
• Cycling computer or training app (Zwift, TrainerRoad, or Wahoo Fitness)
• Power meter or ERG mode (target: 105–115% FTP)
• Fan and water bottles — this session gets warm

Warm-Up (15 minutes)

Spin easy at 50–60% FTP for 10 minutes, then complete 3×30-second accelerations building to 90% FTP, resting 60 seconds between each. Finish with 2 minutes easy spinning before the main set.

Main Set

Perform 6 rounds of 6 minutes at 105–115% FTP followed by 3 minutes of easy spinning at 50–55% FTP. Cadence should stay at 85–95rpm throughout. The effort should feel like RPE 8 — hard but sustainable for the full interval.

• 6×6 minutes at 105–115% FTP (VO2max zone)
• 3 minutes easy recovery between each interval
• Target cadence: 85–95rpm
• Total working time: 36 minutes

Cool-Down (10 minutes)

Drop to 40–50% FTP and spin with high cadence (95–100rpm) for 10 minutes. Stretch quads, hip flexors, and calves immediately after stepping off the bike.

Coaching Notes

• If power drops below 100% FTP for two consecutive intervals, end the session — you’ve hit your limit
• Easier: reduce to 5×5 minutes at 105% FTP or extend recoveries to 4 minutes
• Harder: add a 7th interval or reduce recovery to 2 minutes
• Pairs well with an easy swim the following morning to flush residual fatigue
• Do not attempt within 3 days of a target race