VO2Max

2x 5x 40/20s

  • Cycling
  • 34mTime
  • 38Stress
  • 0.81Intensity
  • 25Popularity

About this workout

This workout features two sets of 4 × 40 seconds at 120% FTP, with 20-second recoveries, perfect for boosting your VO2 max and preparing for those hard race kicks. It's a savage way to build the capacity you'll need when the road gets steep or when you're closing gaps in a group ride.

Sprinter94

Workout structure

  • 2 min @ 45% (45w)
  • 2 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 2 min @ 50% (50w)
  • 30 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 30 sec @ 110% (110w)
  • 1 min @ 60% (60w)
  • 30 sec @ 120% (120w)
  • 4 min @ 45% (45w)
  • 4X
    • 40 sec @ 120% (120w)
    • 20 sec @ 50% (50w)
  • 40 sec @ 120% (120w)
  • 4 min @ 45% (45w)
  • 4X
    • 40 sec @ 120% (120w)
    • 20 sec @ 50% (50w)
  • 40 sec @ 120% (120w)
  • 3:30 min @ 45% (45w)