VO2Max

2025-12-30

  • Cycling
  • 1hTime
  • 64Stress
  • 0.80Intensity
  • 41Popularity

About this workout

This VO2 max workout features a hard-hitting main set of 2×90 seconds at 113% FTP, perfect for raising your aerobic ceiling and building the capacity needed for those steep climbs or intense group ride surges. Incorporate this into your routine for a solid boost in power that will pay off during critical moments in races or tough training sessions.

Tela65

Workout structure

  • 3 min @ 65% (65w) 90 rpm 125 bpm HR
  • 3X
    • 30 sec @ 65% (65w) 115 rpm 125 bpm HR
    • 30 sec @ 65% (65w) 90 rpm 125 bpm HR
  • 3X
    • 1 min @ 65% (65w) 90 rpm 125 bpm HR
    • 1 min @ 98% (98w) 80 rpm 145 bpm HR
  • 1 min @ 65% (65w) 90 rpm 125 bpm HR
  • 5 sec @ 65% (65w) 90 rpm 125 bpm HR
  • 30 sec @ 98% (98w) 90 rpm 145 bpm HR
  • 30 sec @ 98% (98w) 80 rpm 145 bpm HR
  • 5 sec @ 65% (65w) 90 rpm 125 bpm HR
  • 3 min @ 113% (113w) 60 rpm 155 bpm HR
  • 1 min @ 65% (65w) 90 rpm 125 bpm HR
  • 5 sec @ 65% (65w) 80 rpm 125 bpm HR
  • 45 sec @ 98% (98w) 90 rpm 145 bpm HR
  • 1 min @ 98% (98w) 80 rpm 145 bpm HR
  • 5 sec @ 65% (65w) 90 rpm 125 bpm HR
  • 2X
    • 1:30 min @ 113% (113w) 60 rpm 155 bpm HR
    • 1 min @ 65% (65w) 90 rpm 125 bpm HR
  • 5 sec @ 65% (65w) 90 rpm 125 bpm HR
  • 1 min @ 98% (98w) 80 rpm 145 bpm HR
  • 30 sec @ 98% (98w) 80 rpm 145 bpm HR
  • 5 sec @ 65% (65w) 90 rpm 125 bpm HR
  • 5:15 min @ 65% (65w) 90 rpm 125 bpm HR
  • 28 min @ 65% (65w) 90 rpm 125 bpm HR