How do I actually follow this cycling workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

Home › Workout library › VO₂max intervals

Cycling · Endurance

VO₂max intervals

Q: What is the best ChatGPT prompt for a cycling workout like this?

Use the research-backed prompt on this page: "Write me a 55-minute indoor bike session to lift my VO₂max. After a 12-minute warm-up with a couple of short openers, give me 5 × 5 minutes very hard at about 106 to 120% of FTP (heart-rate Zone 5) with 5 minutes easy sp…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable cycling workout you can run hands-free in sweatcue.

Intermediate · 40–54 · ~55 min

Five-minute efforts that raise your aerobic ceiling. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole cycling workout hands-free.

Session at a glance

Duration~55 min

FormatTimed intervals

FocusVO₂max

IntensityZone 5 · 106 to 120% of FTP

Equipmentbike, a chair / support

Best forEndurance, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 55-minute indoor bike session to lift my VO₂max. After a 12-minute warm-up with a couple of short openers, give me 5 × 5 minutes very hard at about 106 to 120% of FTP (heart-rate Zone 5) with 5 minutes easy spinning between, then a cool-down. Tell me to pace these by power and breathing, not heart rate — heart rate only catches up late in each rep — and to treat heart rate as a ceiling. Give each block a duration, a target power as a percentage of FTP, and a target heart-rate zone, grouped as repeating intervals.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Five-minute efforts at 106–120% of FTP maximise time spent near VO₂max, which raises your aerobic ceiling. Gate them by power and breathing — heart rate lags too much to control short, hard work, so use it only as a drift or ceiling check.

Sources: Allen & Coggan, Training and Racing with a Power Meter (power levels); Rønnestad et al., Scand J Med Sci Sports 2020

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More cycling & related workouts

CyclingSweet-spot intervals CyclingZone 2 endurance ride WeightsStrength for cyclists MobilityMobility for cyclists

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.